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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	33.7% 976kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	61.8% 10.5g	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	202% 263g	78% 102g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	161% 61g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	123% 68.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	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	387% 4.64mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	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	51.6% 206μg	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	26.7% 4mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	23% 230mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	268% 21.5mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	222% 933mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	972% 22.3mg	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	416% 2913mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	66% 2246mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	326% 179μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.7% 26g	7.54% 279g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Oat Bran vs Cooked Long-grain Brown Rice:

• 14 ounces of Oat Bran have 6.6 times more Vitamin B1, 3.2 times more Vitamin B2, 3.9 times more Vitamin B5, 1.3 times more Vitamin B6, 5.8 times more Vitamin B9, 5.9 times more Vitamin E and 16 times more Vitamin K than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 2.7 times more Vitamin B3 than Raw Oat Bran.
• 14 ounces of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw 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 Oat Bran vs Cooked Long-grain Brown Rice:

• 14 ounces of Oat Bran have 19.3 times more Calcium, 3.8 times more Copper, 9.7 times more Iron, 6 times more Magnesium, 5.8 times more Manganese, 7.1 times more Phosphorus, 6.6 times more Potassium, 7.8 times more Selenium and 4.4 times more Zinc than Cooked Long-grain Brown Rice.
• 14 ounces of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oat Bran have 2 times more Energy, 7.2 times more Fat, 5.1 times more Saturated Fat, 11 times more Omega 3, 7.5 times more Omega 6, 2.6 times more Carbohydrate, 6 times more Sugars, 9.6 times more Fiber and 6.3 times more Protein than Cooked Long-grain Brown Rice.
• 14 ounces of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3