Grains
am..bu, co..mi, oa..ri, ri..ry, se..wh, wh..wi
| oat bran (cooked) |
oat bran (raw) |
oatmeal (1) | oats | popcorn, air-popped | popcorn, microwave, low fat and sodium | popcorn, oil-popped, unsalted | quinoa (cooked) |
quinoa (uncooked) |
rice bran, crude | |
| Serving Size | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | ||||||||||
| Calories (kcal) | 40 | 246 | 71 | 389 | 387 | 429 | 500 | 120 | 368 | 316 |
| Protein (g) | 3.21 (6%) | 17.30 (35%) | 2.54 (5%) | 16.89 (34%) | 12.94 (26%) | 12.60 (25%) | 9.00 (18%) | 4.40 (9%) | 14.12 (28%) | 13.35 (27%) |
| Total Fat (g) | 0.86 (1%) | 7.03 (9%) | 1.52 (2%) | 6.90 (9%) | 4.54 (6%) | 9.50 (12%) | 28.10 (36%) | 1.92 (2%) | 6.07 (8%) | 20.85 (27%) |
| Total Carbohydrates (g) | 11.44 | 66.22 | 12.00 | 66.27 | 77.90 | 73.39 | 58.10 | 21.30 | 64.16 | 49.69 |
| Dietary Fiber (g) | 2.6 (9%) | 15.4 (55%) | 1.7 (6%) | 10.6 (38%) | 14.5 (52%) | 14.2 (51%) | 10.0 (36%) | 2.8 (10%) | 7.0 (25%) | 21.0 (75%) |
| Sugar (g) | - | 1.45 | 0.27 | - | 0.87 | 0.54 | 0.54 | - | - | 0.90 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | - | 0 |
| Thiamin (mg) | 0.160 (13%) | 1.170 (98%) | 0.076 (6%) | 0.763 (64%) | 0.104 (9%) | 0.350 (29%) | 0.130 (11%) | 0.107 (9%) | 0.360 (30%) | 2.753 (229%) |
| Riboflavin (mg) | 0.034 (3%) | 0.220 (17%) | 0.016 (1%) | 0.139 (11%) | 0.083 (6%) | 0.110 (8%) | 0.140 (11%) | 0.110 (8%) | 0.318 (24%) | 0.284 (22%) |
| Niacin (mg) | 0.144 (1%) | 0.934 (5%) | 0.225 (1%) | 0.961 (5%) | 2.308 (12%) | 2.070 (10%) | 1.550 (8%) | 0.412 (2%) | 1.520 (8%) | 33.995 (170%) |
| Pantothenic Acid (mg) | 0.217 (4%) | 1.494 (30%) | 0.311 (6%) | 1.349 (27%) | 0.510 (10%) | - | - | - | 0.772 (15%) | 7.390 (148%) |
| Vitamin B6 (mg) | 0.025 (1%) | 0.165 (10%) | 0.005 | 0.119 (7%) | 0.157 (9%) | 0.170 (10%) | 0.210 (12%) | 0.123 (7%) | 0.487 (29%) | 4.070 (239%) |
| Folate (mcg) | 6 (2%) | 52 (13%) | 6 (2%) | 56 (14%) | 31 (8%) | 17 (4%) | 17 (4%) | 42 (11%) | 184 (46%) | 63 (16%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 0 | 0 | 0 | 196 (4%) | 147 (3%) | 155 (3%) | 5 | 14 | 0 |
| Vitamin E (mg) | - | 1.01 (3%) | 0.08 | - | 0.29 (1%) | 5.01 (17%) | 2.43 (8%) | 0.63 (2%) | 2.44 (8%) | 4.92 (16%) |
| Vitamin K (mcg) | - | 3.2 (3%) | 0.3 | - | 1.2 (1%) | 15.7 (13%) | 4.3 (4%) | - | 0 | 1.9 (2%) |
| Minerals | ||||||||||
| Calcium (mg) | 10 (1%) | 58 (4%) | 9 (1%) | 54 (4%) | 7 (1%) | 11 (1%) | 10 (1%) | 17 (1%) | 47 (4%) | 57 (4%) |
| Iron (mg) | 0.88 (5%) | 5.41 (30%) | 0.90 (5%) | 4.72 (26%) | 3.19 (18%) | 2.28 (13%) | 2.78 (15%) | 1.49 (8%) | 4.57 (25%) | 18.54 (103%) |
| Magnesium (mg) | 40 (10%) | 235 (59%) | 27 (7%) | 177 (44%) | 144 (36%) | 151 (38%) | 108 (27%) | 64 (16%) | 197 (49%) | 781 (195%) |
| Phosphorus (mg) | 119 (10%) | 734 (59%) | 77 (6%) | 523 (42%) | 358 (29%) | 264 (21%) | 250 (20%) | 152 (12%) | 457 (37%) | 1677 (134%) |
| Potassium (mg) | 92 (2%) | 566 (12%) | 70 (1%) | 429 (9%) | 329 (7%) | 241 (5%) | 225 (5%) | 172 (4%) | 563 (12%) | 1485 (32%) |
| Sodium (mg) | 1 | 4 | 4 | 2 | 8 | 490 (21%) | 3 | 7 | 5 | 5 |
| Zinc (mg) | 0.53 (5%) | 3.11 (28%) | 1.00 (9%) | 3.97 (36%) | 3.08 (28%) | 3.83 (35%) | 2.64 (24%) | 1.09 (10%) | 3.10 (28%) | 6.04 (55%) |
| Copper (mg) | 0.066 (7%) | 0.403 (45%) | 0.074 (8%) | 0.626 (70%) | 0.262 (29%) | 0.545 (61%) | 0.221 (25%) | 0.192 (21%) | 0.590 (66%) | 0.728 (81%) |
| Manganese (mg) | 0.964 (42%) | 5.630 (245%) | 0.580 (25%) | 4.916 (214%) | 1.113 (48%) | - | - | 0.631 (27%) | 2.033 (88%) | 14.210 (618%) |
| Selenium (mcg) | 7.7 (14%) | 45.2 (82%) | 5.4 (10%) | - | 0 | 8.6 (16%) | 7.3 (13%) | 2.8 (5%) | 8.5 (15%) | 15.6 (28%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.163 (1%) | 1.328 (7%) | 0.310 (2%) | 1.217 (6%) | 0.570 (3%) | 1.415 (7%) | 5.050 (25%) | - | 0.706 (4%) | 4.171 (21%) |
| Monounsaturated Fat (g) | 0.291 | 2.376 | 0.435 | 2.178 | 1.100 | 4.085 | 8.290 | - | 1.613 | 7.549 |
| Polyunsaturated Fat (g) | 0.339 | 2.766 | 0.559 | 2.535 | 1.900 | 3.572 | 13.520 | - | 3.292 | 7.459 |
1) Oatmeal in this table refers to the regular, quick and instant varieties, unenriched, cooked with water (includes boiling and microwaving), without salt.
