Oats are incredibly beneficial and one of the most nutrient packed foods. While they are high in fiber and carbs, they are also loaded with protein and good fat. Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains: Manganese: 191% of the recommended daily intake (RDI), Phosphorus: 41% of RDI, Magnesium: 34% of RDI, Copper: 24% of RDI, Iron: 20% of RDI, Zinc: 20% of RDI, Folate: 11% of RDI, Vitamin B1 (thiamin): 39% of RDI, Vitamin B5: 10% of RDI, smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin). This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories according to nutritiondata.self.com.