| PRIMARY MICRO NUTRIENTS | manganese, molybdenum, potassium |
| SECONDARY MICRO NUTRIENTS | iron, magnesium, phosphorus, copper, Vitamin B1 |
| TERTIARY MICRO NUTRIENTS | Zinc, Vitamin B2, B5, Folate |
| NUTRITIONAL HIGHLIGHTS | Energy and blood health:
Detoxification support from high molybdenum content |
| FUNCTIONAL BENEFITS | Digestive and Cardio Vascular support from fibre content:
Anti-inflammatory and anti-oxidant protection from high manganese content:
|
| DANGERS | Low oxalates (kidneys) |
| Oats | |||||
| Nutrient | RDA | Unit | per 100 g | % RDA | %RDA per 25g |
| Water | g | 8.22 | |||
| Energy | kcal | 389 | |||
| Protein | g | 16.89 | |||
| Total lipid (fat) | g | 6.9 | |||
| Carbohydrate, by difference | g | 66.27 | |||
| Fiber, total dietary | g | 10.6 | |||
| Minerals | |||||
| Calcium, Ca | 1000.0 | mg | 54 | 5.4% | 1.4% |
| Iron, Fe | 8.0 | mg | 4.72 | 59.0% | 14.8% |
| Magnesium, Mg | 420.0 | mg | 177 | 42.1% | 10.5% |
| Phosphorus, P | 700.0 | mg | 523 | 74.7% | 18.7% |
| Potassium, K | 470.0 | mg | 429 | 91.3% | 22.8% |
| Sodium, Na | mg | 2 | |||
| Zinc, Zn | 11.0 | mg | 3.97 | 36.1% | 9.0% |
| Copper, Cu | 0.9 | mg | 0.626 | 69.6% | 17.4% |
| Manganese, Mn | 2.3 | mg | 4.916 | 213.7% | 53.4% |
| Selenium, Se | 55.0 | µg | |||
| Vitamins | |||||
| Vitamin C | 90.0 | mg | 0 | 0.0% | 0.0% |
| Thiamin, B1 | 1.2 | mg | 0.763 | 63.6% | 15.9% |
| Riboflavin, B2 | 1.3 | mg | 0.139 | 10.7% | 2.7% |
| Niacin, B3 | 16.0 | mg | 0.961 | 6.0% | 1.5% |
| Pantothenic acid, B5 | 5.0 | mg | 1.349 | 27.0% | 6.7% |
| Vitamin B-6 | 1.7 | mg | 0.119 | 7.0% | 1.8% |
| Folate, total | 400.0 | µg | 56 | 14.0% | 3.5% |
| Vitamin B-12 | 2.4 | µg | 0 | 0.0% | 0.0% |
| Vitamin A, IU | 5000.0 | IU | 0 | 0.0% | 0.0% |
| Vitamin E, total | 15.0 | mg | 0 | 0.0% | 0.0% |
| Lipids | |||||
| Fatty acids, total saturated | g | 1.217 | |||
| Fatty acids, total monounsaturated | g | 2.178 | |||
| Fatty acids, total polyunsaturated | g | 2.535 | |||
| Cholesterol | 0 | mg | 0 | ||
| Amino Acids | |||||
| Tryptophan | g | 0.234 | |||
| Threonine | g | 0.575 | |||
| Isoleucine | g | 0.694 | |||
| Leucine | g | 1.284 | |||
| Lysine | g | 0.701 | |||
| Methionine | g | 0.312 | |||
| Cystine | g | 0.408 | |||
| Phenylalanine | g | 0.895 | |||
| Tyrosine | g | 0.573 | |||
| Valine | g | 0.937 | |||
| Arginine | g | 1.192 | |||
| Histidine | g | 0.405 | |||
| Alanine | g | 0.881 | |||
| Aspartic acid | g | 1.448 | |||
| Glutamic acid | g | 3.712 | |||
| Glycine | g | 0.841 | |||
| Proline | g | 0.934 | |||
| Serine | g | 0.75 | |||
Adapted from:RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
USDA food database: http://ndb.nal.usda.gov/ndb/
Other information sources:
World’s Healthiest Foods – an excellent online food and nutrition encyclopedia
Self Nutrition Data: an online nutrient breakdown of foods
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