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 | 1/2 cup (109.5) | 1/4 cup (23.5 g) | 1/2 cup (117 g) | 1/4 cup (39 g) | 1 oz (28.35 g) | 1 oz (28.35 g) | 1 oz (28.35 g) | 1/2 cup (92.5 g) | 1/4 cup (42.5 g) | 3 tbsp (22.13 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 44 | 58 | 83 | 152 | 110 | 122 | 142 | 111 | 156 | 70 |
| Protein (g) | 3.51 (7%) | 4.07 (8%) | 2.97 (6%) | 6.59 (13%) | 3.67 (7%) | 3.57 (7%) | 2.55 (5%) | 4.07 (8%) | 6.00 (12%) | 2.95 (6%) |
| Total Fat (g) | 0.94 (1%) | 1.65 (2%) | 1.78 (2%) | 2.69 (3%) | 1.29 (2%) | 2.69 (3%) | 7.97 (10%) | 1.78 (2%) | 2.58 (3%) | 4.61 (6%) |
| Total Carbohydrates (g) | 12.53 | 15.56 | 14.04 | 25.85 | 22.08 | 20.81 | 16.47 | 19.70 | 27.27 | 11.00 |
| Dietary Fiber (g) | 2.8 (10%) | 3.6 (13%) | 2.0 (7%) | 4.1 (15%) | 4.1 (15%) | 4.0 (14%) | 2.8 (10%) | 2.6 (9%) | 3.0 (11%) | 4.6 (16%) |
| Sugar (g) | - | 0.34 | 0.32 | - | 0.25 | 0.15 | 0.15 | - | - | 0.20 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 | - | 0 |
| Thiamin (mg) | 0.175 (15%) | 0.275 (23%) | 0.089 (7%) | 0.298 (25%) | 0.029 (2%) | 0.099 (8%) | 0.037 (3%) | 0.099 (8%) | 0.153 (13%) | 0.609 (51%) |
| Riboflavin (mg) | 0.037 (3%) | 0.052 (4%) | 0.019 (1%) | 0.054 (4%) | 0.024 (2%) | 0.031 (2%) | 0.040 (3%) | 0.102 (8%) | 0.135 (10%) | 0.063 (5%) |
| Niacin (mg) | 0.158 (1%) | 0.219 (1%) | 0.263 (1%) | 0.375 (2%) | 0.654 (3%) | 0.587 (3%) | 0.439 (2%) | 0.381 (2%) | 0.646 (3%) | 7.523 (38%) |
| Pantothenic Acid (mg) | 0.238 (5%) | 0.351 (7%) | 0.364 (7%) | 0.526 (11%) | 0.145 (3%) | - | - | - | 0.328 (7%) | 1.635 (33%) |
| Vitamin B6 (mg) | 0.027 (2%) | 0.039 (2%) | 0.006 | 0.046 (3%) | 0.045 (3%) | 0.048 (3%) | 0.060 (4%) | 0.114 (7%) | 0.207 (12%) | 0.901 (53%) |
| Folate (mcg) | 7 (2%) | 12 (3%) | 7 (2%) | 22 (6%) | 9 (2%) | 5 (1%) | 5 (1%) | 39 (10%) | 78 (20%) | 14 (4%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 0 | 0 | 0 | 56 (1%) | 42 (1%) | 44 (1%) | 5 | 6 | 0 |
| Vitamin E (mg) | - | 0.24 (1%) | 0.09 | - | 0.08 | 1.42 (5%) | 0.69 (2%) | 0.58 (2%) | 1.04 (3%) | 1.09 (4%) |
| Vitamin K (mcg) | - | 0.8 (1%) | 0.4 | - | 0.3 | 4.5 (4%) | 1.2 (1%) | - | 0 | 0.4 |
| Minerals | ||||||||||
| Calcium (mg) | 11 (1%) | 14 (1%) | 11 (1%) | 21 (2%) | 2 | 3 | 3 | 16 (1%) | 20 (2%) | 13 (1%) |
| Iron (mg) | 0.96 (5%) | 1.27 (7%) | 1.05 (6%) | 1.84 (10%) | 0.90 (5%) | 0.65 (4%) | 0.79 (4%) | 1.38 (8%) | 1.94 (11%) | 4.10 (23%) |
| Magnesium (mg) | 44 (11%) | 55 (14%) | 32 (8%) | 69 (17%) | 41 (10%) | 43 (11%) | 31 (8%) | 59 (15%) | 84 (21%) | 173 (43%) |
| Phosphorus (mg) | 130 (10%) | 172 (14%) | 90 (7%) | 204 (16%) | 101 (8%) | 75 (6%) | 71 (6%) | 141 (11%) | 194 (16%) | 371 (30%) |
| Potassium (mg) | 101 (2%) | 133 (3%) | 82 (2%) | 167 (4%) | 93 (2%) | 68 (1%) | 64 (1%) | 159 (3%) | 239 (5%) | 329 (7%) |
| Sodium (mg) | 1 | 1 | 5 | 1 | 2 | 139 (6%) | 1 | 6 | 2 | 1 |
| Zinc (mg) | 0.58 (5%) | 0.73 (7%) | 1.17 (11%) | 1.55 (14%) | 0.87 (8%) | 1.09 (10%) | 0.75 (7%) | 1.01 (9%) | 1.32 (12%) | 1.34 (12%) |
| Copper (mg) | 0.072 (8%) | 0.095 (11%) | 0.087 (10%) | 0.244 (27%) | 0.074 (8%) | 0.155 (17%) | 0.063 (7%) | 0.178 (20%) | 0.251 (28%) | 0.161 (18%) |
| Manganese (mg) | 1.056 (46%) | 1.323 (58%) | 0.679 (30%) | 1.917 (83%) | 0.316 (14%) | - | - | 0.584 (25%) | 0.864 (38%) | 3.145 (137%) |
| Selenium (mcg) | 8.4 (15%) | 10.6 (19%) | 6.3 (11%) | - | 0 | 2.4 (4%) | 2.1 (4%) | 2.6 (5%) | 3.6 (7%) | 3.5 (6%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.178 (1%) | 0.312 (2%) | 0.363 (2%) | 0.475 (2%) | 0.162 (1%) | 0.401 (2%) | 1.432 (7%) | - | 0.300 (2%) | 0.923 (5%) |
| Monounsaturated Fat (g) | 0.319 | 0.558 | 0.509 | 0.849 | 0.312 | 1.158 | 2.350 | - | 0.686 | 1.671 |
| Polyunsaturated Fat (g) | 0.371 | 0.650 | 0.654 | 0.989 | 0.539 | 1.013 | 3.833 | - | 1.399 | 1.651 |
1) Oatmeal in this table refers to the regular, quick and instant varieties, unenriched, cooked with water (includes boiling and microwaving), without salt.
