Oats

ByОлена Коновалова
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

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 60
Vitamin B2 (riboflavin) 0.140-0.200 mg 8.5 10
Vitamin B5 (pantothenic acid) 1.350-1.500 mg 28.5 30
Vitamin B6 (pyridoxine) 0.120-0.200 mg 8 10
Vitamin B9 (folic acid) 52.0-56.0 mcg 13.5 20
Vitamin B12 (cyanocobalamin) 0.0 0 0
Vitamin C (ascorbic acid) 0 0 0
Vitamin E (alpha-tocopherol) 1.40-1.71 mg 10.4 10
Beta-tocopherol 0.1 0.7 0
Gamma-tocopherol 0.0 0 0
Delta-tocopherol 0.1 0 0
Vitamin D (ergocalciferol) 0.0 0 0
Vitamin PP (nicotinic acid) 0.90-1.50 mg 6.0 5
Vitamin K (phylloquinone) 3.2 2.7 5
Biotin 15.0 30 30
Beta-carotene 0.9 0 0
Alpha-carotene 0.0 0.0 0
Lutein + zeaxanthin 180.0 3.0 5
Beta-cryptoxanthin 0.9 0.0 0
Lycopene 0.0 0 0
Choline 32.2-110.0 mg 14.2 20
Methylmethionine sulfonium (vitamin U) 0 0 0
Betaine trimethylglycine 19.6 1 0

* 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 20
Calcium 54.0-350.0 mg 18.4 20
Silicon 1000.0 mg 3333.3 10010010010010010010010010010010010010010010010010010010010010010010010010010010010010010010010030
Magnesium 135.0-177.0 mg 39 40
Sodium 2.0-37.0 mg 1.5 0
Sulfur 96 9.6 10
Phosphorus 361.0-523.0 mg 55.3 60
Chlorine 119.0 mg 5.2 5

 

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 5
Barium 0.4 0.04 0
Boron 274.0 391.4 10010010010040
Bromine 5.2 0 0
Vanadium 200.0 500.0 100100100100100
Germanium 1.5 0 0
Iron 4.72-5.50 mg 34.1 40
Iodine 7.5 5 5
Cobalt 8.0 80 80
Lithium 6.0 6.0 5
Manganese 4720.0-5250.0 μg 249.3 10010050
Copper 626.0-630.0 μg 62.8 60
Molybdenum 39.0 55.7 60
Arsenic 0.05 0 0
Nickel 80.3 53.5 50
Tin 32.6 1.6 0
Rubidium 3.2 3.2 5
Lead 0.05 0.5 0
Selenium 23.8 36.6 40
Strontium 121.0 15.1 20
Thallium 0.05 2.5 5
Titanium 172.0 20.2 20
Fluorine 117.0 2.9 5
Chromium 12.8 25.6 30
Zinc 3610.0 30.1 30
Zirconium 61.4 122.8 10020

 

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 20
Essential amino acid content 5.935-6.350 g 28.2 30
Content of replaceable amino acids 10.722-11.546 g 23.7 20

 

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 40
Histidine 0.405-0.410 g 19.4 20
Isoleucine 0.668-0.694 g 34.1 40
Leucine 1.280-1.374 g 28.8 30
Lysine 0.700-0.760 g 17.8 20
Methionine 0.310-0.335 g 17.9 20
Threonine 0.502-0.570 g 22.3 20
Tryptophan 0.230-0.335 g 28.3 30
Phenylalanine 0.900-0.908 g 30.1 30

 

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 10
Arginine 1.190-1.279 g 20.2 20
Aspartic acid 1.450-1.576 g 12.4 10
Glycine 0.840-0.947 g 25.5 30
Glutamic acid 3.710-3.748 g 27.4 30
Proline 0.930-0.982 g 21.2 20
Serine 0.750-0.890 g 9.9 10
Tyrosine 0.570-0.668 g 20.6 20
Cystine 0.410-0.576 g 27.4 30



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 5
Unsaturated fatty acid content 4.710-5.139 g 12 10
Omega-3 unsaturated fatty acid content 0.110-0.121 g 11.6 10
Omega-6 unsaturated fatty acid content 2.420-2.642 g 25.3 30
Saturated fatty acid content 1.136-1.245 g 4.8 5

 

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 10010
Campesterol 5.8 10.5 10
Beta-sitosterol 40.0 100 100
Stigmasterol 10.4 29.7 30
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 20
Mono- and disaccharides 1.10-5.64 g 6.8 5
Glucose 0.04 0.4 0
Fructose 0.03 0.1 0
Galactose 0.0 0.0 0
Sucrose 0.91 – –
Lactose 0 0 0
Starch 53.7 –  –
Maltose 0 – –
Fiber 12 48 50
Pectin 7.7 155.2 10060
PURINE BASES
Name Content, mass fraction per 100 g of product % of daily requirement
in figures Visually
Purine content 42.0 mg 33.3 30

Units of measurement:
Teaspoon: 135.0 g
Glass: 170.0 g
Teaspoon: 5.0 g
Tablespoon: 18.0 g

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