Comparing Nutrients in 14 ounces Dry Rice Noodles VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Dry Rice Noodles	7%	1%	92%
Oat Flour	15%	20%	65%

Macro Nutrients

	Dry Rice Noodles	Oat Flour	Recommended Dietary Allowance
Energy	50% 1445kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	20% 6.38g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	74.4% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	201% 261g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	4.38% 3.18g	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% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	68% 25.8g	38g per day for Men 19-50 years
Protein	42% 23.6g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Dry Rice Noodles	Oat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	38% 0.5mg	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	2.98% 12μg	31.8% 127μg	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	2.9% 0.44mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Rice Noodles	Oat Flour	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	193% 1.73mg	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	34.7% 2.78mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	694% 16mg	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	86.7% 607mg	256% 1794mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	43.3% 1472mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	48% 722mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Rice Noodles vs Oat Flour:

• Partially Debranned Oat Flour contains 22.3 times more Vitamin B1, 7.4 times more Vitamin B2, 6.7 times more Vitamin B3, 3.9 times more Vitamin B5, 8.3 times more Vitamin B6, 10.7 times more Vitamin B9, 6.4 times more Vitamin E and more Vitamin K than Dry Rice Noodles.
• Both Dry Rice Noodles as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Rice Noodles vs Oat Flour:

• Dry Rice Noodles have 9.6 times more Sodium than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 3.1 times more Calcium, 5.6 times more Copper, 5.7 times more Iron, 12 times more Magnesium, 8.1 times more Manganese, 3 times more Phosphorus, 12.4 times more Potassium, 2.3 times more Selenium and 4.3 times more Zinc than Dry Rice Noodles.

Comparison of macro-nutrients per 14 ounces:

• Dry Rice Noodles have 1.2 times more Carbohydrate than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 16.3 times more Fat, 10.5 times more Saturated Fat, 5.6 times more Omega 3, 25.7 times more Omega 6, 6.7 times more Sugars, 4.1 times more Fiber and 2.5 times more Protein than Dry Rice Noodles.
• Both Dry Rice Noodles and Partially Debranned Oat Flour have similar amounts of Energy per 14 oz.
• Both Dry Rice Noodles as well as Partially Debranned Oat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.