Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt 173905

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.005	G			4745
14:1	0	G
15:0	0	G
16:0	0.28	G			4746
16:1	0.003	G			4877
16:1 c	0.003	G			1233
17:0	0.001	G			2251
17:1	0	G
18:0	0.021	G			5155
18:1	0.422	G			4690
18:1 c	0.422	G			1626
18:1 t	0	G
18:2	0.541	G			3044
18:2 i	0.001	G			50
18:2 n-6 c,c	0.54	G			904
18:3	0.018	G			4724
18:3 n-3 c,c,c (ALA)	0.018	G			1414
18:4	0	G
20:0	0.002	G			2038
20:1	0.01	G			2680
20:4	0	G
20:5 n-3 (EPA)	0	G
22:0	0.002	G			1393
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	0.124	G			4003
Alcohol, ethyl	0	G
Arginine	0.167	G			3880
Ash	0.34	G			6812
Aspartic acid	0.302	G			3698
Betaine	3.1	MG			1389
Caffeine	0	MG
Calcium, Ca	9	MG	1300	0.7%	5619
Carbohydrate, by difference	12	G			3175
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	0	MG
Choline, total	7.4	MG	550	1.3%	3503
Copper, Cu	0.074	MG	0.9	8.2%	4307
Cryptoxanthin, beta	0	UG
Cystine	0.097	G			3339
Energy	297	kJ			6110
Energy	71	KCAL			6103
Fatty acids, total monounsaturated	0.435	G			4911
Fatty acids, total polyunsaturated	0.559	G			3713
Fatty acids, total saturated	0.31	G			5174
Fatty acids, total trans	0.001	G			2122
Fatty acids, total trans-monoenoic	0	G
Fatty acids, total trans-polyenoic	0.001	G			1296
Fiber, total dietary	1.7	G			2183
Fluoride, F	71.6	UG			41
Folate, DFE	6	UG			4096
Folate, total	6	UG			4382
Folic acid	0	UG
Fructose	0	G
Galactose	0.02	G			151
Glucose (dextrose)	0	G
Glutamic acid	0.623	G			3931
Glycine	0.147	G			3775
Histidine	0.054	G			4141
Iron, Fe	0.9	MG	18	5%	4629
Isoleucine	0.116	G			4076
Lactose	0	G
Leucine	0.216	G			4033
Lutein + zeaxanthin	180	UG			460
Lycopene	0	UG
Lysine	0.135	G			4067
Magnesium, Mg	27	MG	420	6.4%	2061
Maltose	0	G
Manganese, Mn	0.58	MG	2.3	25.2%	947
Methionine	0.046	G			4063
Niacin	0.225	MG	16	1.4%	6079
Pantothenic acid	0.311	MG	5	6.2%	3948
Phenylalanine	0.142	G			3982
Phosphorus, P	77	MG	1250	6.2%	4954
Potassium, K	70	MG	3400	2.1%	6477
Proline	0.096	G			4215
Protein	2.54	G			5570
Retinol	0	UG
Riboflavin	0.016	MG	1.3	1.2%	6626
Selenium, Se	5.4	UG	55	9.8%	3918
Serine	0.151	G			3935
Sodium, Na	4	MG	1500	0.3%	6697
Starch	11.6	G			581
Sucrose	0.25	G			840
Sugars, total including NLEA	0.27	G			3535
Theobromine	0	MG
Thiamin	0.076	MG	1.2	6.3%	3711
Threonine	0.096	G			4112
Tocopherol, beta	0.01	MG			649
Tocopherol, delta	0	MG
Tocopherol, gamma	0.03	MG			1101
Tocotrienol, alpha	0.21	MG			109
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	1.52	G			5273
Tryptophan	0.04	G			3874
Tyrosine	0.101	G			3979
Valine	0.16	G			4024
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	0	UG	2.4	0%
Vitamin B-12, added	0	UG
Vitamin B-6	0.005	MG	1.7	0.3%	6649
Vitamin B-9 (Folate, food)	6	UG	400	1.5%	3987
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0	UG
Vitamin D (D2 + D3), International Units	0	IU
Vitamin E (alpha-tocopherol)	0.08	MG			4425
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (phylloquinone)	0.3	UG			3335
Water	83.61	G			1395
Zinc, Zn	1	MG	11	9.1%	3668

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.