Comparing Nutrients in 1 kilogram Oats VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Oats	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	134% 3890kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	143% 24.2g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	510% 663g	615% 800g	130g per day for Men 19-50 years
Sugars	NA	1.66% 1.2g	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	0.28% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	279% 106g	34.2% 13g	38g per day for Men 19-50 years
Protein	302% 169g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	Oats	Enriched Regular Long-grain White Rice	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	480% 5.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	126% 1.64mg	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	578% 2310μg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	54% 540mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	696% 6.26mg	244% 2.2mg	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	539% 43mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	2137% 49mg	473% 11mg	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	361% 39.7mg	99% 11mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Enriched Regular Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Oats versus 1 kg of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oats vs Enriched Regular Long-grain White Rice:

• 1 kilogram of Oats has 1.3 times more Vitamin B1, 2.8 times more Vitamin B2 and 1.3 times more Vitamin B5 than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 4.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Oats.
• Both Oats as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oats vs Enriched Regular Long-grain White Rice:

• 1 kilogram of Oats has 1.9 times more Calcium, 2.8 times more Copper, 7.1 times more Magnesium, 4.5 times more Manganese, 4.5 times more Phosphorus, 3.7 times more Potassium, 1.7 times more Selenium and 3.6 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Oats and Enriched Regular Long-grain White Rice contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oats has 10.5 times more Fat, 6.8 times more Saturated Fat, 3.6 times more Omega 3, 16.6 times more Omega 6, 8.2 times more Fiber and 2.4 times more Protein than Enriched Regular Long-grain White Rice.
• Both Oats and Enriched Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6