Comparing Nutrients in 14 ounces Oats VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Oats	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	53.2% 1544kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	15% 4.83g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	56.6% 9.62g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	244% 317g	130g per day for Men 19-50 years
Sugars	NA	0.66% 0.48g	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	0.11% 0.079g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	111% 42g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	120% 67g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Oats	Enriched Regular Long-grain White 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	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	50% 0.65mg	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	229% 917μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	21.4% 214mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	97% 0.87mg	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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	167% 703mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	188% 4.3mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	50% 1703mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	143% 15.8mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	1.25% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Enriched Regular Long-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Oats versus 14 oz of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oats vs Enriched Regular Long-grain White Rice:

• 14 ounces of Oats have 1.3 times more Vitamin B1, 2.8 times more Vitamin B2 and 1.3 times more Vitamin B5 than Enriched Regular Long-grain White Rice.
• While 14 oz of Enriched Regular Long-grain White Rice contain 4.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Oats.
• Both Oats as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oats vs Enriched Regular Long-grain White Rice:

• 14 ounces of Oats have 1.9 times more Calcium, 2.8 times more Copper, 7.1 times more Magnesium, 4.5 times more Manganese, 4.5 times more Phosphorus, 3.7 times more Potassium, 1.7 times more Selenium and 3.6 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Oats and Enriched Regular Long-grain White Rice contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oats have 10.5 times more Fat, 6.8 times more Saturated Fat, 3.6 times more Omega 3, 16.6 times more Omega 6, 8.2 times more Fiber and 2.4 times more Protein than Enriched Regular Long-grain White Rice.
• Both Oats and Enriched Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6