Comparing Nutrients in 1 kilogram Cooked Oat Bran VS Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Oats	17%	16%	67%

Macro Nutrients

	Cooked Oat Bran	Oats	Recommended Dietary Allowance
Energy	13.8% 400kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	38% 12g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	143% 24.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	510% 663g	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	68.4% 26g	279% 106g	38g per day for Men 19-50 years
Protein	57.3% 32g	302% 169g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	636% 7.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	730% 219μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	140% 560μg	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 Oat Bran	Oats	Recommended Dietary Allowance
Calcium	10% 100mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	696% 6.26mg	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	110% 8.8mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	419% 9.64mg	2137% 49mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3556% 1600μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	170% 1190mg	747% 5230mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	126% 4290mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	361% 39.7mg	11mg per day for Men 19-50 years
Water	22.7% 840g	2.22% 82.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oat Bran VS Oats per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Oat Bran versus 1 kg of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Oat Bran vs Oats:

• 1 kg of Oats contains 4.8 times more Vitamin B1, 4.1 times more Vitamin B2, 6.7 times more Vitamin B3, 6.2 times more Vitamin B5, 4.8 times more Vitamin B6 and 9.3 times more Vitamin B9 than Cooked Oat Bran.
• 1 kilogram of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Oat Bran as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Oat Bran vs Oats:

• 1 kilogram of Cooked Oat Bran has 10.2 times more Water than Oats.
• While 1 kg of Oats contains 5.4 times more Calcium, 9.5 times more Copper, 5.4 times more Iron, 4.4 times more Magnesium, 5.1 times more Manganese, 4.4 times more Phosphorus, 4.7 times more Potassium, 3.3 times more Selenium and 7.5 times more Zinc than Cooked Oat Bran.
• 1 kilogram of Cooked Oat Bran lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oats contains 9.7 times more Energy, 8 times more Fat, 7.5 times more Saturated Fat, 7.4 times more Omega 3, 7.5 times more Omega 6, 5.8 times more Carbohydrate, 4.1 times more Fiber and 5.3 times more Protein than Cooked Oat Bran.
• 1 kilogram of Cooked Oat Bran provide inadequate amounts of Energy, Omega 3 and Omega 6