Oats
OATS
Oats are characterized by a high content of numerous vitamins (particularly B group), mineral elements, proteins, essential and non-essential amino acids, phytosterols, carbohydrates (notably pectin, starch, and fiber), and purines.
The product is rich in vitamin B1 (thiamine) (57.6% of the daily requirement per 100 g), biotin (30.0%), pantothenic acid (28.5%), choline (14.2%), vitamin B9 (folic acid) (13.5%), and alpha-tocopherol (10.4%).
The mineral composition of oats is diverse and highly concentrated. Oats are the champion in silicon content (3333.3%). The mineral profile also includes: vanadium (500.0%), boron (391.4%), manganese (249.3%), zirconium (122.8%), cobalt (80.0%), copper (62.8%), molybdenum (55.7%), phosphorus (55.3%), nickel (53.5%), magnesium (39.0%), selenium (36.6%), iron (34.1%), zinc (30.1%), chromium (25.6%), titanium (20.2%), calcium (18.4%), potassium (17.2%), strontium (15.1%), and sulfur (9.6%).
Oats contain proteins (21.1%) and essential and non-essential amino acids (28.2% and 23.7% per 100 g, respectively). Among essential amino acids, the predominant ones are valine (38.1%), isoleucine (34.1%), and phenylalanine (30.1%); among non-essential amino acids, glutamic acid and cystine (27.4% each), as well as glycine (25.5%), are the most abundant.
Oats are also characterized by a high content of phytosterols (109.1% of the daily requirement per 100 g), primarily beta-sitosterol (100.0%), which allows oats to be classified as a “female product” (for further details, see Avocado).
The total carbohydrate content is significant (19.1%). Oats are particularly valuable for their exceptionally high pectin content (155.2% of the daily requirement per 100 g) and fiber content (48.0%). Oats contain a substantial amount of starch (53.7 g per 100 g) and minor amounts of sucrose (0.91 g per 100 g).
Oats exhibit a capacity to accumulate the toxic ultramicroelement strontium (15.1% of the daily requirement per 100 g).
Patients with gout should note that oats possess a high concentration of purine bases: 33.3% of the daily norm per 100 g.
The oxalic acid content per 100 g is 16.3 mg, representing 4.1% of the maximum permissible daily intake (for further details, see Rhubarb).
Calories per 100 g: 389 kcal
Water per 100 g: 8.22 g
Ash per 100 g: 1.72 g
Water per 100 g: 8.22 g
Ash per 100 g: 1.72 g
CHEMICAL COMPOSITION
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | visually | ||
| Vitamin B1 (thiamine) | 0.760-1.200 mg | 57.6 |  |
| Vitamin B2 (riboflavin) | 0.140-0.200 mg | 8.5 |  |
| Vitamin B5 (pantothenic acid) | 1.350-1.500 mg | 28.5 |  |
| Vitamin B6 (pyridoxine) | 0.120-0.200 mg | 8 | |
| Vitamin B9 (folic acid) | 52.0-56.0 mcg | 13.5 |  |
| Vitamin B12 (cyanocobalamin) | 0.0 | 0 |  |
| Vitamin C (ascorbic acid) | 0 | 0 | |
| Vitamin E (alpha-tocopherol) | 1.40-1.71 mg | 10.4 | |
| Beta-tocopherol | 0.1 | 0.7 | |
| Gamma-tocopherol | 0.0 | 0 | |
| Delta-tocopherol | 0.1 | 0 | |
| Vitamin D (ergocalciferol) | 0.0 | 0 | |
| Vitamin PP (nicotinic acid) | 0.90-1.50 mg | 6.0 |  |
| Vitamin K (phylloquinone) | 3.2 | 2.7 | |
| Biotin | 15.0 | 30 | |
| Beta-carotene | 0.9 | 0 | |
| Alpha-carotene | 0.0 | 0.0 | |
| Lutein + zeaxanthin | 180.0 | 3.0 | |
| Beta-cryptoxanthin | 0.9 | 0.0 | |
| Lycopene | 0.0 | 0 | |
| Choline | 32.2-110.0 mg | 14.2 | |
| Methylmethionine sulfonium (vitamin U) | 0 | 0 | |
| Betaine trimethylglycine | 19.6 | 1 | |
* Full jug – 100% of the daily norm; empty – 0-1% of the daily norm.
MINERAL ELEMENTS
Macroelements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Potassium | 429.0 mg | 17.2 | |
| Calcium | 54.0-350.0 mg | 18.4 | |
| Silicon | 1000.0 mg | 3333.3 |  |
| Magnesium | 135.0-177.0 mg | 39 |  |
| Sodium | 2.0-37.0 mg | 1.5 | |
| Sulfur | 96 | 9.6 | |
| Phosphorus | 361.0-523.0 mg | 55.3 | |
| Chlorine | 119.0 mg | 5.2 | |
Trace elements and ultra-trace elements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Aluminum | 1970.0 mcg | 5.3 | |
| Barium | 0.4 | 0.04 | |
| Boron | 274.0 | 391.4 | |
| Bromine | 5.2 | 0 | |
| Vanadium | 200.0 | 500.0 | |
| Germanium | 1.5 | 0 | |
| Iron | 4.72-5.50 mg | 34.1 | |
| Iodine | 7.5 | 5 | |
| Cobalt | 8.0 | 80 |  |
| Lithium | 6.0 | 6.0 | |
| Manganese | 4720.0-5250.0 μg | 249.3 |  |
| Copper | 626.0-630.0 μg | 62.8 | |
| Molybdenum | 39.0 | 55.7 | |
| Arsenic | 0.05 | 0 | |
| Nickel | 80.3 | 53.5 | |
| Tin | 32.6 | 1.6 | |
| Rubidium | 3.2 | 3.2 | |
| Lead | 0.05 | 0.5 | |
| Selenium | 23.8 | 36.6 | |
| Strontium | 121.0 | 15.1 | |
| Thallium | 0.05 | 2.5 | |
| Titanium | 172.0 | 20.2 | |
| Fluorine | 117.0 | 2.9 | |
| Chromium | 12.8 | 25.6 | |
| Zinc | 3610.0 | 30.1 | |
| Zirconium | 61.4 | 122.8 | |
PROTEINS AND AMINO ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily value | |
| in numbers | visually | ||
| Total protein content | 16.89 | 21 | |
| Essential amino acid content | 5.935-6.350 g | 28.2 | |
| Content of replaceable amino acids | 10.722-11.546 g | 23.7 | |
Essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| In figures | Visually | ||
| Valine | 0.940-0.964 g | 38.1 | |
| Histidine | 0.405-0.410 g | 19.4 | |
| Isoleucine | 0.668-0.694 g | 34.1 | |
| Leucine | 1.280-1.374 g | 28.8 | |
| Lysine | 0.700-0.760 g | 17.8 | |
| Methionine | 0.310-0.335 g | 17.9 | |
| Threonine | 0.502-0.570 g | 22.3 | |
| Tryptophan | 0.230-0.335 g | 28.3 | |
| Phenylalanine | 0.900-0.908 g | 30.1 | |
Non-essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Alanine | 0.872-0.880 g | 13.3 | |
| Arginine | 1.190-1.279 g | 20.2 | |
| Aspartic acid | 1.450-1.576 g | 12.4 | |
| Glycine | 0.840-0.947 g | 25.5 | |
| Glutamic acid | 3.710-3.748 g | 27.4 | |
| Proline | 0.930-0.982 g | 21.2 | |
| Serine | 0.750-0.890 g | 9.9 | |
| Tyrosine | 0.570-0.668 g | 20.6 | |
| Cystine | 0.410-0.576 g | 27.4 | |
FATS AND FATTY ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in numbers | Visually | ||
| Total fat content | 6.9 | 6.9 | |
| Unsaturated fatty acid content | 4.710-5.139 g | 12 | |
| Omega-3 unsaturated fatty acid content | 0.110-0.121 g | 11.6 | |
| Omega-6 unsaturated fatty acid content | 2.420-2.642 g | 25.3 | |
| Saturated fatty acid content | 1.136-1.245 g | 4.8 | |
Unsaturated fatty acids
| Acid name | Content, g per 100 g of product |
| Palmitoleic C 16:1 (omega-7) | 0.010-0.014 g |
| Oleic C 18:1 (omega-9) | 2.170-2.362 g |
| Linoleic C 18:2 (omega-6) | 2.420-2.642 g |
| Linolenic C 18:3 (omega-3) | 0.110-0.121 g |
| Stearidonic C 18:4 (omega-3) | 0 |
| Gadoleic C 20:1 (omega-11) | 0 |
| Arachidic C 20:4 (omega-6) | 0 |
| Eicosapentaenoic C 20:5 (omega-3) | 0 |
| Erucic acid C 22:1 (omega-9) | 0 |
| Clupanoid C 22:5 (omega-3) | 0 |
| Docosahexaenoic C 22:6 (omega-3) | 0 |
| Nervonova C 24:1 (omega-9) | 0 |
Saturated fatty acids
| Acid name | Content, g per 100 g of product |
| Lauric C 12:0 | 0.020-0.026 g |
| Myristic C 14:0 | 0.016-0.020 g |
| Pentadecanoic acid 15:0 | 0 |
| Palmitic acid C 16:0 | 1.030-1.128 g |
| Stearic acid C 18:0 | 0.070-0.071 g |
| Arachidic C 20:0 | 0 |
| Behenic C 22:0 | 0 |
| Lignoceric C 24:0 | 0 |
Sterols
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Total phytosterols | 60.0 mg | 109.1 | |
| Campesterol | 5.8 | 10.5 | |
| Beta-sitosterol | 40.0 | 100 | |
| Stigmasterol | 10.4 | 29.7 | |
| Cholesterol | 0.0 | 0 | – |
CARBOHYDRATES
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in numbers | Visually | ||
| Total carbohydrate content | 66.27-67.10 g | 19.1 | |
| Mono- and disaccharides | 1.10-5.64 g | 6.8 | |
| Glucose | 0.04 | 0.4 | |
| Fructose | 0.03 | 0.1 | |
| Galactose | 0.0 | 0.0 | |
| Sucrose | 0.91 | – | – |
| Lactose | 0 | 0 | |
| Starch | 53.7 | – | – |
| Maltose | 0 | – | – |
| Fiber | 12 | 48 | |
| Pectin | 7.7 | 155.2 | |
PURINE BASES
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in figures | Visually | ||
| Purine content | 42.0 mg | 33.3 | |
Units of measurement:
Teaspoon: 135.0 g
Glass: 170.0 g
Teaspoon: 5.0 g
Tablespoon: 18.0 g