Comparing Nutrients in 100 calories Oats VS Wheat Bran

Weight per 100 calories

• Oats: 25.7g
• Wheat Bran: 46.3g

Oats have 1.8 times more energy per 100g than Wheat Bran. It has high energy density when compared to other foods. Crude Wheat Bran having above average energy density.

Which food has more nutrients per 100 calories - Oats or Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Oats	Wheat Bran	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	4.83% 0.077g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	0.26% 0.19g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.17% 2.72g	52% 20g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Oats	Wheat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.54% 0.25mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.94% 0.35mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.35% 0.031mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18.8% 5.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.6% 14.4μg	9.14% 36.6μg	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	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.73% 0.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Wheat Bran	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.38% 33.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	51.3% 0.46mg	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	15% 1.2mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.5mg	67.4% 283mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	231% 5.32mg	2.3mg per day for Men 19-50 years
Molybdenum	91% 41μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.2% 134mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	16% 547mg	3400mg per day for Men 19-50 years
Selenium	12% 6.53μg	65.3% 36μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.062% 0.93mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	0.12% 4.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oats vs Wheat Bran:

• Crude Wheat Bran contains 7.5 times more Vitamin B2, 25.4 times more Vitamin B3, 2.9 times more Vitamin B5, 19.7 times more Vitamin B6 and 2.5 times more Vitamin B9 than Oats.
• Both Oats and Crude Wheat Bran have similar amounts of Vitamin B1 per 100 kcal.
• Both Oats as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oats vs Wheat Bran:

• Crude Wheat Bran contains 2.4 times more Calcium, 2.9 times more Copper, 4 times more Iron, 6.2 times more Magnesium, 4.2 times more Manganese, 3.5 times more Phosphorus, 5 times more Potassium, 5.5 times more Selenium and 3.3 times more Zinc than Oats.

Comparison of macro-nutrients per 100 calories:

• Crude Wheat Bran contains 2.7 times more Omega 3, 1.5 times more Omega 6, 1.8 times more Carbohydrate, 7.3 times more Fiber and 1.7 times more Protein than Oats.
• Both Oats and Crude Wheat Bran have similar amounts of Energy and Fat per 100 kcal.
• Both Oats as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.