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.
richer than 92% foods
richer than 92% foods
richer than 90% foods
richer than 90% foods
richer than 90% foods
Phosphorus
Fiber
Vitamin B1
Magnesium
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)
Similar food data
Oat 
Rice 
Wheat 
Check out similar food or compare with current
Macronutrients chart
Protein:
35%
Daily Value: 35%
17.3 g of 50 g
Fats:
11%
Daily Value: 11%
7.03 g of 65 g
Carbs:
22%
Daily Value: 22%
66.22 g of 300 g
Water:
0%
Daily Value: 0%
6.55 g of 2,000 g
Other:
2.9 g
NEW NUTRITION FACTS LABEL
Nutrition Facts
___ servings per container
Serving Size ______________
Serving Size ______________
Amount Per Serving
Calories
246
% Daily Value*
11%
Total Fat
7g
5%
Saturated Fat
1g
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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
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
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
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