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

Macros Ratio

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

Macro Nutrients

	Cooked Long-grain Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Energy	17% 488kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	3.22% 1.03g	2.02% 0.65g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	7.56% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	35% 45.4g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	27% 10.3g	38g per day for Men 19-50 years
Protein	19.4% 11g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	7.63% 0.099mg	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	8.93% 35.7μg	5.95% 24μg	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	4.5% 0.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	29% 0.26mg	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	27.8% 2.22mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	166% 3.83mg	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	58.4% 409mg	67.5% 472mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.54% 279g	9% 333g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Long-grain Brown Rice have 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 Long-grain Brown Rice and Cooked Oat Bran 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 Long-grain Brown Rice as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Long-grain Brown Rice vs Cooked Oat Bran:

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

Comparison of macro-nutrients per 14 ounces:

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