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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Long-grain Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Energy	50.2% 1457kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	7.33% 2.35g	2.02% 0.65g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	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	233% 303g	35% 45.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	% 2.6g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	53.4% 30g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	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	179% 2.15mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.8mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	66% 20μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	64% 5.1mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	166% 3.83mg	2.3mg per day for Men 19-50 years
Molybdenum	564% 254μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	176% 1234mg	67.5% 472mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.27% 47g	9% 333g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Long-grain Brown Rice have 3.4 times more Vitamin B1, 2.8 times more Vitamin B2, 45.1 times more Vitamin B3, 4.9 times more Vitamin B5, 19.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cooked Oat Bran.
• 14 ounces of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw 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 Long-grain Brown Rice vs Cooked Oat Bran:

• 14 ounces of Long-grain Brown Rice have 4.6 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 2.7 times more Potassium, 2.2 times more Selenium and 4 times more Zinc than Cooked Oat Bran.
• While 14 oz of Cooked Oat Bran contain 7.1 times more Water than Raw Long-grain Brown Rice.
• Both Raw 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 Long-grain Brown Rice have 9.2 times more Energy, 3.7 times more Fat, 2.1 times more Omega 3, 3 times more Omega 6, 6.7 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Cooked Oat Bran.
• 14 ounces of Cooked Oat Bran provide inadequate amounts of Energy, Omega 3 and Omega 6