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Bran nutrition chart, glycemic index and rich nutrients

Oat bran, raw
*all the values are displayed for the amount of 100 grams

What is Bran rich in: TOP 5 nutrients.

Bran
richer than 92% foods
richer than 92% foods
richer than 90% foods
richer than 90% foods
richer than 90% foods
92% Phosphorus
92% Fiber
90% Vitamin B1
90% Magnesium
90% Iron
Explanation: This food contains more Phosphorus than 92% of foods. More importantly, although there are several foods (8%) which contain more Phosphorus, this food itself is rich in Phosphorus more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Vitamin B1, Magnesium and Iron

Bran Glycemic index (GI)

42
Similar food data
40 Oat Oat
60 Rice Rice
45 Wheat Wheat

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 35%
17.3 g of 50 g
35%
Fats:
Daily Value: 11%
7.03 g of 65 g
11%
Carbs:
Daily Value: 22%
66.22 g of 300 g
22%
Water:
Daily Value: 0%
6.55 g of 2,000 g
0%
Other:
2.9 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 246
% Daily Value*
11%
Total Fat 7g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 4mg
22%
TotalCarbohydrate 66g
60%
Dietary Fiber 15g
Total Sugars 1g
Includes 1g Added Sugars
Protein 17g
Vitamin D 0mcg 0%

Calcium 58mg 6%

Iron 5mg 28%

Potassium 566mg 16%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 58 mg of 1,000 mg 6%
Iron: 5.41 mg of 18 mg 30%
Magnesium: 235 mg of 400 mg 59%
Phosphorus: 734 mg of 1,000 mg 73%
Potassium: 566 mg of 3,500 mg 16%
Sodium: 4 mg of 2,400 mg 0%
Zinc: 3.11 mg of 15 mg 21%
Copper: 0.403 mg of 2 mg 20%
Manganese: 5.63 mg of 2 mg 282%
Selenium: 45.2 µg of 70 µg 65%
Choline: 32.2 mg of 550 mg 6%

Mineral chart - relative view

Phosphorus
734 mg
TOP 8%
Iron
5.41 mg
TOP 10%
Magnesium
235 mg
TOP 10%
Potassium
566 mg
TOP 11%
Copper
0.403 mg
TOP 22%
Selenium
45.2 mg
TOP 23%
Manganese
5.63 mg
TOP 25%
Zinc
3.11 mg
TOP 29%
Calcium
58 mg
TOP 31%
Choline
32.2 mg
TOP 70%
Sodium
4 mg
TOP 92%

Vitamin coverage chart

Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 1.01 mg of 20 mg 5%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 1.17 mg of 2 mg 78%
Vitamin B2: 0.22 mg of 2 mg 13%
Vitamin B3: 0.934 mg of 20 mg 5%
Vitamin B5: 1.494 mg of 10 mg 15%
Vitamin B6: 0.165 mg of 2 mg 8%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 3.2 µg of 80 µg 4%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B1
1.17 µg
TOP 10%
Vitamin B5
1.494 µg
TOP 29%
Vitamin B2
0.22 µg
TOP 41%
Vitamin E
1.01 µg
TOP 46%
Vitamin B6
0.165 µg
TOP 53%
Vitamin K
3.2 µg
TOP 60%
Vitamin B3
0.934 µg
TOP 70%
Vitamin C
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin A
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 335 mg of 280 mg 120%
Threonine: 502 mg of 1,050 mg 48%
Isoleucine: 668 mg of 1,400 mg 48%
Leucine: 1374 mg of 2,730 mg 50%
Lysine: 760 mg of 2,100 mg 36%
Methionine: 335 mg of 1,050 mg 32%
Phenylalanine: 908 mg of 1,750 mg 52%
Valine: 964 mg of 1,820 mg 53%
Histidine: 410 mg of 700 mg 59%

Fat type information

Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.