Comparing Nutrients in 1 kilogram Cooked Oat Bran VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Cooked Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	13.8% 400kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	21% 3.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	197% 256g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	68.4% 26g	42% 16g	38g per day for Men 19-50 years
Protein	57.3% 32g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Cooked Long-grain Brown Rice	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	148% 1.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	95% 1.23mg	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	15% 60μg	22.5% 90μg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	10% 100mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	118% 1.06mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	419% 9.64mg	423% 9.74mg	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	170% 1190mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	22.7% 840g	19% 703g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oat Bran VS Cooked Long-grain Brown Rice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Oat Bran vs Cooked Long-grain Brown Rice:

• 1 kg of Cooked Long-grain Brown Rice contains 2 times more Vitamin B2, 17.8 times more Vitamin B3, 1.8 times more Vitamin B5, 4.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Oat Bran as well as Cooked Long-grain Brown Rice 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 Cooked Long-grain Brown Rice:

• 1 kilogram of Cooked Oat Bran has 1.6 times more Iron and 1.3 times more Selenium than Cooked Long-grain Brown Rice.
• While 1 kg of Cooked Long-grain Brown Rice contains 1.6 times more Copper and 1.3 times more Zinc than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Long-grain Brown Rice contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per one kilogram.
• Both Cooked Oat Bran as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Oat Bran has 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• While 1 kg of Cooked Long-grain Brown Rice contains 3.1 times more Energy and 2.2 times more Carbohydrate than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Long-grain Brown Rice offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Oat Bran provide inadequate amounts of Energy and Omega 6
• Both Cooked Oat Bran as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in one kilogram.