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

Macros Ratio

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

Macro Nutrients

	Cooked Long-grain Brown Rice	Oats	Recommended Dietary Allowance
Energy	17% 488kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	3.22% 1.03g	15% 4.83g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	56.6% 9.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	202% 263g	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	111% 42g	38g per day for Men 19-50 years
Protein	19.4% 11g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Oats	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	252% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	290% 87μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	55.6% 222μg	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	Oats	Recommended Dietary Allowance
Calcium	1.2% 12mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	276% 2.5mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	167% 703mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1411% 635μg	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	297% 2076mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	7.54% 279g	0.88% 32.6g	3700g per day for Men 19-50 years

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

• Cooked Long-grain Brown Rice has 2.7 times more Vitamin B3 than Oats.
• While Oats contain 4.3 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B5 and 6.2 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Oats have similar amounts of Vitamin B6 per 14 oz.
• Both Cooked Long-grain Brown Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Cooked Long-grain Brown Rice has 8.5 times more Water than Oats.
• While Oats contain 18 times more Calcium, 5.9 times more Copper, 8.4 times more Iron, 4.5 times more Magnesium, 5 times more Manganese, 5.1 times more Phosphorus, 5 times more Potassium, 4.4 times more Selenium and 5.6 times more Zinc than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 14 ounces:

• Oats contain 3.2 times more Energy, 7.1 times more Fat, 4.7 times more Saturated Fat, 10.1 times more Omega 3, 6.8 times more Omega 6, 2.6 times more Carbohydrate, 6.6 times more Fiber and 6.2 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.