Comparing Nutrients in 1 kilogram Oats VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Oat Bran	17%	16%	67%

Macro Nutrients

	Oats	Oat Bran	Recommended Dietary Allowance
Energy	134% 3890kcal	85% 2460kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	75.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	143% 24.2g	156% 26.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	510% 663g	509% 662g	130g per day for Men 19-50 years
Sugars	NA	20% 14.5g	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	279% 106g	405% 154g	38g per day for Men 19-50 years
Protein	302% 169g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Oats	Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	636% 7.63mg	975% 11.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	730% 219μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 560μg	130% 520μg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Oat Bran	Recommended Dietary Allowance
Calcium	54% 540mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	696% 6.26mg	448% 4.03mg	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	590% 47.2mg	676% 54mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	560% 2350mg	420mg per day for Men 19-50 years
Manganese	2137% 49mg	2448% 56.3mg	2.3mg per day for Men 19-50 years
Molybdenum	3556% 1600μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	747% 5230mg	1049% 7340mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	166% 5660mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	822% 452μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	361% 39.7mg	283% 31mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	1.77% 65.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Oat Bran per 1 kg

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

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

• 1 kg of Raw Oat Bran contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.4 times more Vitamin B6 than Oats.
• Both Oats and Oat Bran provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per one kilogram.
• Both Oats as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oats vs Oat Bran:

• 1 kilogram of Oats has 1.6 times more Copper and 1.3 times more Zinc than Oat Bran.
• While 1 kg of Raw Oat Bran contains 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than Oats.
• Both Oats and Oat Bran contain similar levels of Calcium, Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oats has 1.6 times more Energy than Oat Bran.
• While 1 kg of Raw Oat Bran contains 1.5 times more Fiber than Oats.
• Both Oats and Oat Bran offer comparable quantities of Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per one kilogram.