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Nutritional Data for 100 grams of OATS

Mean value per 100.00 grams edible part;  0.0% refuse 
Portions:  1/2 CUP = 78.00 gm, 1 CUP = 156.00 gm
16.6% Cals from fat, 18.4% Cals from protein, 65.0% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:  389.000    13.4%    17.7%
Protein                 Gms :   16.890    26.8%    33.8%
Total lipid (fat)       Gms :    6.900     7.1%     9.4%
Carbohydrate, by diff.  Gms :   66.270    14.1%    19.8%
Total saturated fat     Gms :    1.217     3.8%     5.0%
Ttl monounsaturated fat Gms :    2.178
Ttl polyunsaturated fat Gms :    2.535
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :    2.000     0.4%     0.4%
Vitamin A               Re  :    0.000     0.0%     0.0%
Vitamin A               IU  :    0.000
Alpha tocopherol        Mg  :    1.090    10.9%    13.6%
Ascorbic acid           Mg  :    0.000     0.0%     0.0%
Thiamin                 Mg  :    0.763    50.9%    69.4%
Riboflavin              Mg  :    0.139     8.2%    10.7%
Niacin                  Mg  :    0.961     5.1%     6.4%
Vitamin B6              Mg  :    0.119     5.9%     7.4%
Folacin                 Mcg :   56.000    28.0%    31.1%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  429.000    21.4%    21.4%
Calcium                 Mg  :   54.000     6.8%     6.8%
Phosphorus              Mg  :  523.000    65.4%    65.4%
Magnesium               Mg  :  177.000    50.6%    63.2%
Iron                    Mg  :    4.720    47.2%    31.5%
Zinc                    Mg  :    3.970    26.5%    33.1%
Pantothenic acid        Mg  :    1.349    27.0%    27.0%
Copper                  Mg  :    0.626    31.3%    31.3%
Manganese               Mg  :    4.916   140.5%   140.5%
Ash                     Gms :    1.720
Water                   Gms :    8.220
Food energy             KJ  : 1629.000
Lauric acid   (12:0)    Gms :    0.024
Myristic acid (14:0)    Gms :    0.015
Palmitic acid (16:0)    Gms :    1.034
Stearic acid  (18:0)    Gms :    0.065
Palmitoleic acid(16:1)  Gms :    0.013
Oleic acid      (18:1)  Gms :    2.165
Linoleic acid (18:2/n6) Gms :    2.424    37.9%    49.5%
Linolenic acid(18:3/n3) Gms :    0.111     6.9%     9.2%
Histidine               Gms :    0.405    42.6%    53.3%
Isoleucine              Gms :    0.694    87.8%   110.2%
Leucine                 Gms :    1.284   115.7%   145.9%
Lysine                  Gms :    0.701    73.8%    92.2%
Methionine              Gms :    0.312
Cystine                 Gms :    0.408
Methionine+Cystine      Gms :    0.720    69.9%    87.8%
Phenylalanine           Gms :    0.895
Tyrosine                Gms :    0.573
Phenylalanine+Tyrosine  Gms :    1.468   132.3%   166.8%
Threonine               Gms :    0.575   104.5%    65.3%
Tryptophan              Gms :    0.234    83.6%   106.4%
Valine                  Gms :    0.937   118.6%   148.7%
Arginine                Gms :    1.192
Alanine                 Gms :    0.881
Aspartic acid           Gms :    1.448
Glutamic acid           Gms :    3.712
Glycine                 Gms :    0.841
@Y:    0.934
Serine                  Gms :    0.750
Protein Score: 100, 46% ideal. EAA score: 1.59. 
Limiting Amino Acid: Histidine     


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