Oats :: The Nutritional Value of Porridge

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The following is the nutritional value of 100 grams of oats taken from USDA National Nutrient Database.

Oats
Nutritional value per 100 grams
Energy 390 kcal / 1630 kJ
Carbohydrate 66 g
Dietary fiber total 11 g
   – Beta glucan 5 g
   – Insoluble 6 g
Total fat 6 g
   – Saturated 1.217 g
   – Monounsaturated 2.178 g
   – Polyunsaturated 2.535 g
   – Cholesterol 0 g
Protein 17 g
Minerals
Calcium 54 mg
Iron 4.72 mg
Magnesium 177 mg
Phosphorous 523 mg
Potassium 429 mg
Sodium 2 mg
Zinc 3.97 mg
Copper 0.626 mg
Manganese 4.916 mg
Vitamins
Vitamin C 0 mg
Thiamin (B1) 0.763 mg
Riboflavin (B2) 0.139 mg
Niacin 0.961 mg
Pantothenic acid 1.349 mg
Vitamin B-6 0.119 mg
Total folate 56 mcg
Vitamin B-12 0 mcg
Vitamin A 0 IU
Retinol 0 mcg
Amino Acids
Tryptophan 0.234 g
Threonine 0.575 g
Isoleucine 0.694 g
Leucine 1.284 g
Lysine 0.701 g
Methionine 0.312 g
Cystine 0.408 g
Phenylalanine 0.985 g
Tyrosine 0.573 g
Valine 0.937 g
Arginine 1.192 g
Histidine 0.405 g
Alanine 0.881 g
Aspartic acid 1.448 g
Glutamic acid 3.712 g
Glycine 0.841 g
Proline 0.934 g
Serine 0.750 g

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