How Much Vitamin C In Oats

How Much Vitamin C In Oats

CALORIC DENSITY

Oats

Pomegranates, raw

3.89

0.83

20038

9286

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

Protein = 9g

Protein = 4g

Carbohydrates = 34g

Carbohydrates = 45g

Fat = 4g

Fat = 3g

Fiber = 5g

Fiber = 10g

Monounsaturated = 1g

Monounsaturated = 0g

Polyunsaturated = 1g

Polyunsaturated = 0g

Saturated Fat = 1g

Saturated Fat = 0g

Nutrient	oats	pomegranates
Protein	9g	4g
Carbohydrate	34g	45g
Fiber	5g	10g
Fat	4g	3g
Monounsat. Fat	1g	3g
Polyunsat. Fat	1g	0g
Saturated Fat	1g	0g

Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 0%

Choline = 5%

Vitamin A = 0%

Vitamin A = 0%

Vitamin C = 0%

Vitamin C = 33%

Vitamin E = 5%

Vitamin E = 12%

Vitamin K = 0%

Vitamin K = 49%

Nutrient	oats	pomegranates
Choline	0%	5%
Vitamin A	0%	0%
Vitamin C	0%	33%
Vitamin E	5%	12%
Vitamin K	0%	49%

Pomegranates have significantly more Vitamins E, C, K than oats. Oats are a good source of Thiamin, Magnesium, Zinc. Oats are a great source of Phosphorus, Iron. Pomegranates are a good source of Vitamin C. Pomegranates are a great source of Vitamin K.

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 39%

Vitamin B1 = 16%

Vitamin B2 = 7%

Vitamin B2 = 12%

Vitamin B3 = 4%

Vitamin B3 = 6%

Vitamin B5 = 14%

Vitamin B5 = 18%

Vitamin B6 = 6%

Vitamin B6 = 16%

Vitamin B12 = 0%

Vitamin B12 = 0%

Nutrient	oats	pomegranates
Vitamin B1	39%	16%
Vitamin B2	7%	12%
Vitamin B3	4%	6%
Vitamin B5	14%	18%
Vitamin B6	6%	16%
Vitamin B12	0%	0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 0%

Sodium = 0%

Potassium = 6%

Potassium = 16%

Calcium = 6%

Calcium = 5%

Magnesium = 26%

Magnesium = 8%

Phosphorus = 46%

Phosphorus = 15%

Iron = 40%

Iron = 12%

Manganese = 110%

Manganese = 12%

Selenium = 0%

Selenium = 3%

Copper = 32%

Copper = 38%

Zinc = 22%

Zinc = 9%

Nutrient	oats	pomegranates
Sodium	0%	0%
Potasium	6%	16%
Calcium	6%	5%
Magnesium	26%	8%
Phosphorus	46%	15%
Iron	40%	12%
Manganese	110%	12%
Selenium	0%	3%
Copper	32%	38%
Zinc	22%	9%

How Much Vitamin C In Oats

Source: https://kale.world/oats-vs-pomegranates/

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