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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Long-grain Brown Rice	Cooked 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	451% 5.4mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	43.4% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	367% 4.77mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	166% 50μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	15% 60μg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	9% 90mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	73.3% 0.66mg	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	161% 13mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	1240% 28.5mg	419% 9.64mg	2.3mg per day for Men 19-50 years
Molybdenum	1420% 639μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	444% 3110mg	170% 1190mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	3.2% 118g	22.7% 840g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Long-grain Brown Rice has 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.
• 1 kilogram of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Long-grain Brown Rice as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Long-grain Brown Rice has 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.
• While 1 kg of Cooked Oat Bran contains 7.1 times more Water than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Cooked Oat Bran lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Long-grain Brown Rice has 9.2 times more Energy, 3.7 times more 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.
• 1 kilogram of Cooked Oat Bran provide inadequate amounts of Energy, Omega 3 and Omega 6