Comparing Nutrients in 14 ounces Cooked Oat Bran VS Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Oats	17%	16%	67%

Macro Nutrients

	Cooked Oat Bran	Oats	Recommended Dietary Allowance
Energy	5.47% 159kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	15% 4.83g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	7.56% 1.3g	56.6% 9.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	202% 263g	130g per day for Men 19-50 years
Sugars	NA	NA	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	27% 10.3g	111% 42g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	252% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.57% 0.57mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	290% 87μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	55.6% 222μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Oats	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	276% 2.5mg	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	43.7% 3.5mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	167% 703mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1411% 635μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	67.5% 472mg	297% 2076mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	9% 333g	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oat Bran VS Oats per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Oat Bran versus 14 oz of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Oat Bran vs Oats:

• 14 oz of Oats contain 4.8 times more Vitamin B1, 4.1 times more Vitamin B2, 6.7 times more Vitamin B3, 6.2 times more Vitamin B5, 4.8 times more Vitamin B6 and 9.3 times more Vitamin B9 than Cooked Oat Bran.
• 14 ounces of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Oat Bran as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Oat Bran vs Oats:

• 14 ounces of Cooked Oat Bran have 10.2 times more Water than Oats.
• While 14 oz of Oats contain 5.4 times more Calcium, 9.5 times more Copper, 5.4 times more Iron, 4.4 times more Magnesium, 5.1 times more Manganese, 4.4 times more Phosphorus, 4.7 times more Potassium, 3.3 times more Selenium and 7.5 times more Zinc than Cooked Oat Bran.
• 14 ounces of Cooked Oat Bran lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oats contain 9.7 times more Energy, 8 times more Fat, 7.5 times more Saturated Fat, 7.4 times more Omega 3, 7.5 times more Omega 6, 5.8 times more Carbohydrate, 4.1 times more Fiber and 5.3 times more Protein than Cooked Oat Bran.
• 14 ounces of Cooked Oat Bran provide inadequate amounts of Energy, Omega 3 and Omega 6