Comparing Nutrients in 14 ounces Cooked Oat Bran VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Cooked Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	5.47% 159kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	7.56% 1.3g	8.3% 1.4g	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	78% 102g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	% 0.95g	g per day for Men 19-50 years
Fiber	27% 10.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Cooked 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	53% 0.64mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.57% 0.57mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	8.93% 35.7μg	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	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	46.7% 0.42mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	168% 3.87mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9% 333g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oat Bran VS Cooked Long-grain Brown Rice per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Oat Bran vs Cooked Long-grain Brown Rice:

• 14 oz of Cooked Long-grain Brown Rice contain 2 times more Vitamin B2, 17.8 times more Vitamin B3, 1.8 times more Vitamin B5, 4.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Oat Bran as well as Cooked Long-grain Brown Rice 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 Cooked Long-grain Brown Rice:

• 14 ounces of Cooked Oat Bran have 1.6 times more Iron and 1.3 times more Selenium than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 1.6 times more Copper and 1.3 times more Zinc than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Long-grain Brown Rice contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per 14 ounces.
• Both Cooked Oat Bran as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Oat Bran have 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 3.1 times more Energy and 2.2 times more Carbohydrate than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Long-grain Brown Rice offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cooked Oat Bran provide inadequate amounts of Energy and Omega 6
• Both Cooked Oat Bran as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in 14 ounces.