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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	85% 2460kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	72.5% 70.3g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	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	509% 662g	197% 256g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	405% 154g	42% 16g	38g per day for Men 19-50 years
Protein	309% 173g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	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	975% 11.7mg	148% 1.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	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	130% 520μg	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	67.3% 10mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.7% 32μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	58% 580mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	448% 4.03mg	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	676% 54mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	560% 2350mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	2448% 56.3mg	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	1049% 7340mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	166% 5660mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	822% 452μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	283% 31mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	19% 703g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Oat Bran vs Cooked Long-grain Brown Rice:

• 1 kilogram of Oat Bran has 6.6 times more Vitamin B1, 3.2 times more Vitamin B2, 3.9 times more Vitamin B5, 1.3 times more Vitamin B6, 5.8 times more Vitamin B9, 5.9 times more Vitamin E and 16 times more Vitamin K than Cooked Long-grain Brown Rice.
• While 1 kg of Cooked Long-grain Brown Rice contains 2.7 times more Vitamin B3 than Raw Oat Bran.
• 1 kilogram of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw 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 Oat Bran vs Cooked Long-grain Brown Rice:

• 1 kilogram of Oat Bran has 19.3 times more Calcium, 3.8 times more Copper, 9.7 times more Iron, 6 times more Magnesium, 5.8 times more Manganese, 7.1 times more Phosphorus, 6.6 times more Potassium, 7.8 times more Selenium and 4.4 times more Zinc than Cooked Long-grain Brown Rice.
• 1 kilogram of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oat Bran has 2 times more Energy, 7.2 times more Fat, 5.1 times more Saturated Fat, 11 times more Omega 3, 7.5 times more Omega 6, 2.6 times more Carbohydrate, 6 times more Sugars, 9.6 times more Fiber and 6.3 times more Protein than Cooked Long-grain Brown Rice.
• 1 kilogram of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3