Comparing Nutrients in 14 ounces Oats VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Brown Rice	8%	7%	85%

Macro Nutrients

	Oats	Brown Rice	Recommended Dietary Allowance
Energy	53.2% 1544kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	15% 4.83g	6.65% 2.13g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	56.6% 9.62g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	233% 302g	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	111% 42g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	120% 67g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Oats	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	252% 3.03mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	155% 2.02mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	290% 87μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	20% 79.4μg	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

	Oats	Brown Rice	Recommended Dietary Allowance
Calcium	21.4% 214mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	122% 1.1mg	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	234% 18.7mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	167% 703mg	135% 568mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	646% 15mg	2.3mg per day for Men 19-50 years
Molybdenum	1411% 635μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	297% 2076mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	50% 1703mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	143% 15.8mg	73% 8mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	1.33% 49g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oats vs Brown Rice:

• Oats have 1.8 times more Vitamin B1, 3.2 times more Vitamin B2 and 2.8 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 4.5 times more Vitamin B3 and 4.3 times more Vitamin B6 than Oats.
• Both Oats and Raw Medium-grain Brown Rice have similar amounts of Vitamin B5 per 14 oz.
• Both Oats as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oats vs Brown Rice:

• Oats have 1.6 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 1.2 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 14 ounces:

• Oats have 2.6 times more Fat, 2.3 times more Saturated Fat, 2.7 times more Omega 3, 2.6 times more Omega 6, 3.1 times more Fiber and 2.3 times more Protein than Raw Medium-grain Brown Rice.
• Both Oats and Raw Medium-grain Brown Rice have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Oats as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.