Comparing Nutrients in 100 calories Cooked Oat Bran VS Long-grain Brown Rice

Weight per 100 calories

• Cooked Oat Bran: 250g
• Long-grain Brown Rice: 27g

Raw Long-grain Brown Rice has 9.2 times more energy per unit of mass than Cooked Oat Bran, which is high in comparison to other foods. Cooked Oat Bran having low energy density.

Discover which food has more nutrients per 100 calories - Cooked Oat Bran or Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Cooked Oat Bran	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.15g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	16% 20.8g	130g per day for Men 19-50 years
Sugars	NA	0.25% 0.18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	17% 6.5g	2.6% 0.98g	38g per day for Men 19-50 years
Protein	14.3% 8.03g	3.67% 2.05g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.25% 0.36mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.78% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.063mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.53% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	1.57% 6.27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.14% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	2.5% 25mg	0.25% 2.45mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	9.14% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27.5% 2.2mg	4.4% 0.35mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.53% 31.6mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	33.8% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	38.7% 17.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.5% 298mg	12% 84.7mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	8.47% 4.66μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0.091% 1.36mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	5.28% 0.58mg	11mg per day for Men 19-50 years
Water	5.68% 210g	0.087% 3.2g	3700g per day for Men 19-50 years

Cooked Oat Bran VS Long-grain Brown Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Oat Bran or Long-grain Brown Rice?

Lets compare vitamin content per 100 calories of Cooked Oat Bran vs Long-grain Brown Rice:

• 100 calories of Cooked Oat Bran have 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B5 and 2.4 times more Vitamin B9 than Long-grain Brown Rice.
• While 100 kcal of Raw Long-grain Brown Rice contain 4.9 times more Vitamin B3 and 2.1 times more Vitamin B6 than Cooked Oat Bran.
• 100 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Oat Bran as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Oat Bran vs Long-grain Brown Rice:

• 100 calories of Cooked Oat Bran have 10.2 times more Calcium, 2 times more Copper, 6.3 times more Iron, 3.2 times more Magnesium, 3.1 times more Manganese, 3.5 times more Phosphorus, 3.4 times more Potassium, 4.1 times more Selenium, 2.3 times more Zinc and 65.3 times more Water than Long-grain Brown Rice.
• 100 calories of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Oat Bran have 2.5 times more Fat, 4.3 times more Omega 3, 3.1 times more Omega 6, 1.4 times more Carbohydrate, 6.6 times more Fiber and 3.9 times more Protein than Long-grain Brown Rice.
• Both Cooked Oat Bran and Long-grain Brown Rice offer comparable quantities of Energy per 100 calories.
• 100 calories of Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6