How many vitamins in Oats
Numerous studies have shown the health benefits and effectiveness of vitamins in the diet.
It's really important to know what vitamins, from what sources and in what doses are the best to keep your immune health in top shape.
Vitamin B-9 (56 mg), Vitamin B-5 (1.34 mg) and Vitamin B-3 (0.96 mg) are some of the vitamins present in Oats.
Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids.
100 grams of Oats contains 0.76 milligrams of Vitamin B-1, that’s the 51% of the daily recommended value for an adult.
The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose.
In 100 grams of Oats, you can find 0.13 milligrams of Vitamin B-2. It provides the 8% of the daily recommended value for the average adult.
Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes.
In 100 grams of Oats, you can find 0.96 milligrams of Vitamin B-3. It provides the 5% of the daily recommended value for the average adult.
Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances.
100 grams of Oats contains 1.34 milligrams of Vitamin B-5, that’s the 13% of the daily recommended value for an adult.
Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes.
100 grams of Oats contains 56 micrograms of Vitamin B-9, that’s the 14% of the daily recommended value for an adult.
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Minerals in Oats
Minerals are essential nutrients that are needed in small amounts to keep you healthy. Keep in mind that your body does not make minerals.Find here minerals needed to perform other nutrients their functions in your body.
Phosphorus (523 mg), Potassium (429 mg) and Magnesium (177 mg) are some of the minerals present in Oats.
Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones.
100 grams of Oats contains 54 milligrams of calcium, that’s the 5% of the daily recommended value for an adult.
Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-.
4.72 milligrams of iron can be found on every 100 grams of Oats, the 26% of the total daily recommended iron intake.
Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension.
100 grams of Oats contains 429 milligrams of potassium, that’s the 9% of the daily recommended value for one person.
Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system.
177 milligrams of magnesium can be found on every 100 grams of Oats, the 44% of the total daily recommended magnesium intake.
Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body.
In 100 grams of Oats, you can find 523 milligrams of phosphorus. It provides the 52% of the daily recommended value for the average adult.
Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves.
2 milligrams of sodium can be found on every 100 grams of Oats, the 0% of the total daily recommended sodium intake.
Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV).
In 100 grams of Oats, you can find 3.97 milligrams of zinc. It provides the 26% of the daily recommended value for the average adult.
The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume.
100 grams of Oats contains 0.62 milligrams of copper, that’s the 31% of the daily recommended value for a person.
Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body.
In 100 grams of Oats, you can find 4.91 milligrams of manganese. It provides the 246% of the daily recommended value for the average adult.
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Calories in Oats
To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Oats you have 389 calories, the 19% of your total daily needs.
Younger people generally need more calories than older people. There are various gender and age groups to calculate the average Calories intake per day.
An active women aged 14 to 26 years needs between 2,200 and 2,400 calories daily, while moderately active women need 2,000 calories and very active women need between 2,400 and 2,600.
Fats and Cholesterol
100 grams of Oats contain 6.9 grams of total fat, of which 1.21 gr. are saturated.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.
The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.
Saturated Fat
According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.
In 100 grams of Oats you can find the 6% of your total daily needs (1.21 grams of saturated fat).
Monounsaturated fatty acids
2.17 g
Polyunsaturated fatty acids
2.53 g
Data Facts Table of Oats
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
389 kcal |
19 % |
| Total fat |
6.9 g |
11 % |
| Carbohydrates |
66.27 gr |
22 % |
| Cholesterol |
0 mg |
0 % |
| Sodium |
2 mg |
0 % |
| Water |
8.22 mg |
8.2 % |
| Protein |
16.89 g |
34 % |
| VITAMINS |
| Vitamin A |
- |
- |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
- |
- |
| Vitamin C |
- |
- |
| Vitamin D |
- |
- |
| Vitamin E |
- |
- |
| Vitamin K |
- |
- |
| Vitamin B-1 |
0.76 µg |
51 % |
| Vitamin B-2 |
0.13 mg |
8 % |
| Vitamin B-3 |
0.96 mg |
5 % |
| Vitamin B-5 |
1.34 mg |
13 % |
| Vitamin B-9 |
56 mg |
14 % |
| MINERALS |
| Calcium |
54 mg |
5 % |
| Iron |
4.72 mg |
26 % |
| Potassium |
429 mg |
9 % |
| Phosphorus |
523 mg |
52 % |
| Sodium |
2 mg |
0 % |
| Zinc |
3.97 mg |
26 % |
| Copper |
0.62 mg |
31 % |
| Fluorine |
- |
- |
| Manganese |
4.91 mg |
246 % |
| Selenium |
- |
- |