Nutrition Comparison Tool

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      Oat Bran
      ×
      Oat Bran
      ×
      Uncooked Oats
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Oat Bran 1 cup (x1) 12% DV 231 calories
      • Oat Bran 1 cup (x1) 12% DV 231 calories
      • Uncooked Oats 1 cup (x1) 30% DV 607 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Oat Bran 1 cup (x1) 8% DV 6.6g
      • Oat Bran 1 cup (x1) 8% DV 6.6g
      • Uncooked Oats 1 cup (x1) 14% DV 10.8g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Oat Bran 1 cup (x1) 23% DV 62.2g
      • Oat Bran 1 cup (x1) 23% DV 62.2g
      • Uncooked Oats 1 cup (x1) 38% DV 103.4g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Oat Bran 1 cup (x1) 33% DV 16.3g
      • Oat Bran 1 cup (x1) 33% DV 16.3g
      • Uncooked Oats 1 cup (x1) 53% DV 26.3g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Oat Bran 1 cup (x1) 0% DV 0mg
      • Oat Bran 1 cup (x1) 0% DV 0mg
      • Uncooked Oats 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Oat Bran 1 cup (x1) 6% DV 1.2g
      • Oat Bran 1 cup (x1) 6% DV 1.2g
      • Uncooked Oats 1 cup (x1) 9% DV 1.9g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Oat Bran 1 cup (x1) 52% DV 14.5g
      • Oat Bran 1 cup (x1) 52% DV 14.5g
      • Uncooked Oats 1 cup (x1) 59% DV 16.5g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Oat Bran 1 cup (x1) 3% DV 1.4g
      • Oat Bran 1 cup (x1) 3% DV 1.4g
      • Uncooked Oats 1 cup (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Oat Bran 1 cup (x1) 28% DV 5.1mg
      • Oat Bran 1 cup (x1) 28% DV 5.1mg
      • Uncooked Oats 1 cup (x1) 41% DV 7.4mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Oat Bran 1 cup (x1) 4% DV 54.5mg
      • Oat Bran 1 cup (x1) 4% DV 54.5mg
      • Uncooked Oats 1 cup (x1) 6% DV 84.2mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Oat Bran 1 cup (x1) 11% DV 532mg
      • Oat Bran 1 cup (x1) 11% DV 532mg
      • Uncooked Oats 1 cup (x1) 14% DV 669.2mg
      Comparison Table

      Table Legend

      1. Oat Bran
      2. Oat Bran
      3. Uncooked Oats
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 94 94 156
      Calories
      (%DV)
      231
      (12%)
      231
      (12%)
      607
      (30%)
      Fat (g)
      (%DV)
      6.6
      (8%)
      6.6
      (8%)
      10.8
      (14%)
      Protein (g)
      (%DV)
      16.3
      (33%)
      16.3
      (33%)
      26.3
      (53%)
      Carbohydrate (g)
      (%DV)
      62.2
      (23%)
      62.2
      (23%)
      103.4
      (38%)
      Sugars (g)
      (%DV)
      1.4
      (3%)
      1.4
      (3%)
      --
      (--%)
      Fiber (g)
      (%DV)
      14.5
      (52%)
      14.5
      (52%)
      16.5
      (59%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      1.2
      (6%)
      1.2
      (6%)
      1.9
      (9%)
      Net-Carbs (g) 47.8
      47.8
      86.8
      Trans Fatty Acids (g) --
      --
      --
        Minerals
      Food # 1 2 3
      Weight (g) 94 94 156
      Calcium (mg)
      (%DV)
      54.5
      (4%)
      54.5
      (4%)
      84.2
      (6%)
      Iron, Fe (mg)
      (%DV)
      5.1
      (28%)
      5.1
      (28%)
      7.4
      (41%)
      Potassium, K (mg)
      (%DV)
      532
      (11%)
      532
      (11%)
      669.2
      (14%)
      Magnesium (mg)
      (%DV)
      220.9
      (53%)
      220.9
      (53%)
      276.1
      (66%)
      Phosphorus, P (mg)
      (%DV)
      690
      (55%)
      690
      (55%)
      815.9
      (65%)
      Sodium (mg)
      (%DV)
      3.8
      (0%)
      3.8
      (0%)
      3.1
      (0%)
      Zinc, Zn (mg)
      (%DV)
      2.9
      (27%)
      2.9
      (27%)
      6.2
      (56%)
      Copper, Cu (mg)
      (%DV)
      0.38
      (42%)
      0.38
      (42%)
      0.98
      (109%)
      Manganese (mg)
      (%DV)
      5.3
      (230%)
      5.3
      (230%)
      7.7
      (333%)
      Selenium, Se (mcg)
      (%DV)
      42.5
      (77%)
      42.5
      (77%)
      --
      (--%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 94 94 156
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      1.1
      (92%)
      1.1
      (92%)
      1.2
      (99%)
      Riboflavin (B2) (mg)
      (%DV)
      0.21
      (16%)
      0.21
      (16%)
      0.22
      (17%)
      Niacin (B3) (mg)
      (%DV)
      0.88
      (5%)
      0.88
      (5%)
      1.5
      (9%)
      Vitamin B5 (PA) (mg)
      (%DV)
      1.4
      (28%)
      1.4
      (28%)
      2.1
      (42%)
      Vitamin B6 (mg)
      (%DV)
      0.16
      (9%)
      0.16
      (9%)
      0.19
      (11%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      48.9
      (12%)
      48.9
      (12%)
      87.4
      (22%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      48.9
      (12%)
      48.9
      (12%)
      87.4
      (22%)
      Folate DFE (mcg)
      (%)
      48.9
      (12%)
      48.9
      (12%)
      87.4
      (22%)
      Choline (mg)
      (%DV)
      30.3
      (6%)
      30.3
      (6%)
      --
      (--%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Vitamin A, IU (IU) 0 0 0
      Lycopene (mcg) 0
      0
      --
      Lut + Zeaxanthin (mcg) 169.2
      169.2
      --
      Vitamin E (mg)
      (%DV)
      0.95
      (6%)
      0.95
      (6%)
      --
      (--%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      3
      (3%)
      3
      (3%)
      --
      (--%)
      Vitamin K1 (mcg) --
      --
      --
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 94 94 156
      Water (g) 6.2
      6.2
      12.8
      Ash (g) 3
      3
      3
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      --
      Theobromine (mg) 0
      0
      --
      PRAL score 15.75
      15.75
      20.62
        Carbohydrates
      Food # 1 2 3
      Weight (g) 94 94 156
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      --
      Glucose (Dextrose) (g) --
      --
      --
      Fructose (g) --
      --
      --
      Lactose (g) --
      --
      --
      Maltose (g) --
      --
      --
      Galactose (g) --
      --
      --
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 94 94 156
      Monounsaturated Fats (g) 2.233
      2.233
      3.398
      Polyunsaturated Fats (g) 2.6
      2.6
      3.955
      Omega 3s (g)
      (%AI)
      0.114
      (7%)
      0.114
      (7%)
      0.173
      (11%)
      Omega 6s (g)
      (%AI)
      2.486
      (15%)
      2.486
      (15%)
      3.781
      (22%)
      Omega 3 to Omega 6 Ratio 0.05
      0.05
      0.05
      Omega 6 to Omega 3 Ratio 21.86
      21.86
      21.84
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      --
      Docosapentaenoic Acid (DPA) (g) 0
      0
      --
      Docosahexaenoic Acid (DHA) (g) 0
      0
      --
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      --
      Caproic (6:0) (g) 0
      0
      --
      Caprylic Acid (8:0) (g) 0
      0
      --
      Capric Acid (10:0) (g) 0
      0
      --
      Lauric Acid (12:0) (g) 0.024
      0.024
      0.037
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.015
      0.015
      0.023
      Pentadecanoic Acid (15:0) (g) --
      --
      --
      Palmitic Acid (16:0) (g) 1.06
      1.06
      1.613
      Margaric Acid (17:0) (g) --
      --
      --
      Stearic Acid (18:0) (g) 0.067
      0.067
      0.101
      Arachidic Acid (20:0) (g) --
      --
      --
      Behenic Acid (22:0) (g) --
      --
      --
      Lignoceric Acid (24:0) (g) --
      --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      --
      Pentadecenoic Acid (15:1) (g) --
      --
      --
      Palmitoleic Acid (16:1) (g) 0.013
      0.013
      0.02
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      --
      Oleic Acid (18:1) (g) 2.22
      2.22
      3.377
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      0
      --
      Docosenoic Acid (22:1) (g) 0
      0
      --
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 2.486
      2.486
      3.781
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.114
      0.114
      0.173
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      --
      Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      --
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 94 94 156
      Essential  
      Histidine (mg)
      (%RDI)
      385
      (55%)
      385
      (55%)
      632
      (90%)
      Isoleucine (mg)
      (%RDI)
      628
      (45%)
      628
      (45%)
      1083
      (77%)
      Leucine (mg)
      (%RDI)
      1292
      (47%)
      1292
      (47%)
      2003
      (73%)
      Lysine (mg)
      (%RDI)
      714
      (34%)
      714
      (34%)
      1094
      (52%)
      Methionine (mg)
      (%RDI)
      315
      (43%)
      315
      (43%)
      487
      (67%)
      Phenylalanine (mg)
      (%RDI)
      854
      (98%)
      854
      (98%)
      1396
      (160%)
      Threonine (mg)
      (%RDI)
      472
      (45%)
      472
      (45%)
      897
      (85%)
      Tryptophan (mg)
      (%RDI)
      315
      (112%)
      315
      (112%)
      365
      (130%)
      Valine (mg)
      (%RDI)
      906
      (50%)
      906
      (50%)
      1462
      (80%)
      Conditional  
      Arginine (mg) 1202
      1202
      1860
      Cystine (mg)
      (%RDI)
      541
      (189%)
      541
      (189%)
      636
      (222%)
      Glycine (mg) 890
      890
      1312
      Proline (mg) 923
      923
      1457
      Tyrosine (mg)
      (%RDI)
      628
      (72%)
      628
      (72%)
      894
      (102%)
      Non-Essential  
      Alanine (mg) 820
      820
      1374
      Aspartic acid (mg) 1481
      1481
      2259
      Betaine (mg) 18
      18
      --
      Glutamic acid (mg) 3523
      3523
      5791
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 837
      837
      1170
      Data Source
      Oat Bran
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Oat Bran
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Uncooked Oats
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.