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

Macros Ratio

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

Macro Nutrients

	Cooked Oat Bran	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	13.8% 400kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	587% 763g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	95% 36g	38g per day for Men 19-50 years
Protein	57.3% 32g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	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	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	57.5% 230μg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	10% 100mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	336% 3.02mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	419% 9.64mg	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1420% 639μg	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	444% 3110mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	22.7% 840g	3.2% 118g	3700g per day for Men 19-50 years

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

• Raw Long-grain Brown Rice contains 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.
• Both Cooked Oat Bran as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Oat Bran vs Long-grain Brown Rice:

• Cooked Oat Bran has 7.1 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 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.
• Both Cooked Oat Bran and Raw Long-grain Brown Rice have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Long-grain Brown Rice contains 9.2 times more Energy, 3.7 times more Fat, 3.6 times more Saturated 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.
• Both Cooked Oat Bran as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.