BNI™ 008.07-f: Oats (USDA)

dietBNI™ 8.07-f: Oats, USDA, 2013.

Oats.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 16.9 67.6 17.4 20.0 77.8 19.5
Carbohydrate* 64.8 259.3 66.7 55.0 214.0 53.5
Sugar# 1.0 4.0 1.0 < 10.0 < 38.9 < 9.7
Fat 6.9 62.1 16.0 25.0 97.3 10.8
Saturated fat 1.2 10.8 2.8 < 10.0 < 38.9 < 4.3
Fiber 10.6 - 35.3 19.5 - 5.8
Sodium 0.002 - 0.1 < 19.5 - < 0.389
Misc 6.1 - - - - 13.0
Total 100.0 389.0 100.0 100.0 389.0 100.0
kJul - 1627.6 - - 1627.6 -
*Carbohydrate recalculated to exclude insoluble fiber (estimated as 1/2 total fiber). To prevent double-counting, total grams only adds up insoluble fiber. #Sugar content not provided on the nutrition report; estimated from Harraways rolled oats.
Nutritional balance (100g)
о (ok) Slightly low in protein
x (bad) High in carbohydrate
(good) Very low in sugar
x (bad) Low in fat
(good) Low in saturated fat
(good) Adequate in fiber
(good) Extremely low in sodium
65% *
60% *
55% *
50% *
45% *
40% *
35% * *
30% * *
25% * *
20% * *
15% * * * *
10% * * * *
5%   * * * *
mid p c f fb
max s sf na
5%   *
10%
15%   
20%
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 100.0 grams )
grams per serving = 100.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * * * * * *
kcal per serving = 389.0 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 8.07
Balanced 0.0 g fiber -
- 0.0 mg sodium -
Both reduce BNI to 8.07
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
Burn out 15.7 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 15.7 kcal Reduce BNI to 4.04
Burn those kcal out doing… 314 steps
or 5 minutes slow walking (~3.2km/h)
or 3 minutes fast walking (~5.6km/h)
or 2 minutes jogging (~8km/h)
or 3 minutes leisure cycling (<16km/h)
or 2 minutes swimming
or 1 minutes stair treadmill
Reduce kcal to 373.3 kcal per serving All reduce BNI to 4.04
373.3 kcal = energy for approximately 224 minutes (~ 3.7 hours)

References

UNITED STATES DEPARTMENT OF AGRICULTURE (2013). 20038, Oats. USDA National Nutrient Database for Standard Reference, Release 26.


Author

Jose D PEREZGONZALEZ (2014). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.