Comparing Nutrients in 14 ounces Cooked Brown Rice VS Oats

Macros Ratio

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

Macro Nutrients

	Cooked Brown Rice	Oats	Recommended Dietary Allowance
Energy	15.3% 445kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	15% 4.83g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	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	71.8% 93g	202% 263g	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	19% 7.14g	111% 42g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	33.7% 0.4mg	252% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	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	3.97% 16μg	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	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

	Cooked Brown Rice	Oats	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	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	26.3% 2.1mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	167% 703mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	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	43.7% 306mg	297% 2076mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	NA	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	7.83% 290g	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Oats per 14 oz

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

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

• 14 ounces of Cooked Brown Rice have 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Oats.
• While 14 oz of Oats contain 7.5 times more Vitamin B1, 11.6 times more Vitamin B2, 3.4 times more Vitamin B5 and 14 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• 14 ounces of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Medium-grain Brown Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 oz of Oats contain 5.4 times more Calcium, 7.7 times more Copper, 8.9 times more Iron, 4 times more Magnesium, 4.5 times more Manganese, 6.8 times more Phosphorus, 5.4 times more Potassium and 6.4 times more Zinc than Cooked Medium-grain Brown Rice.
• 14 ounces of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oats contain 3.5 times more Energy, 8.3 times more Fat, 7.4 times more Saturated Fat, 8.5 times more Omega 3, 8.6 times more Omega 6, 2.8 times more Carbohydrate, 5.9 times more Fiber and 7.3 times more Protein than Cooked Medium-grain Brown Rice.
• 14 ounces of Cooked Brown Rice provide inadequate amounts of Omega 3 and Omega 6