Comparing Nutrients in 1 kilogram Brown Rice VS Oats

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Oats	17%	16%	67%

Macro Nutrients

	Brown Rice	Oats	Recommended Dietary Allowance
Energy	125% 3620kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	38% 12g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	143% 24.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	510% 663g	130g per day for Men 19-50 years
Sugars	NA	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	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	89.5% 34g	279% 106g	38g per day for Men 19-50 years
Protein	134% 75g	302% 169g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	636% 7.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	269% 43mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	392% 5.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	730% 219μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	140% 560μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Oats	Recommended Dietary Allowance
Calcium	33% 330mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	696% 6.26mg	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	225% 18mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	1627% 37.4mg	2137% 49mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3556% 1600μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	377% 2640mg	747% 5230mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	126% 4290mg	3400mg per day for Men 19-50 years
Selenium	NA	462% 254μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	184% 20mg	361% 39.7mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.22% 82.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Rice VS Oats per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brown Rice vs Oats:

• 1 kilogram of Brown Rice has 4.5 times more Vitamin B3 and 4.3 times more Vitamin B6 than Oats.
• While 1 kg of Oats contains 1.8 times more Vitamin B1, 3.2 times more Vitamin B2 and 2.8 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Brown Rice and Oats provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw Medium-grain Brown Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brown Rice vs Oats:

• 1 kg of Oats contains 1.6 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 1.3 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Medium-grain Brown Rice.
• Both Brown Rice and Oats contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oats contains 2.6 times more Fat, 2.3 times more Saturated Fat, 2.7 times more Omega 3, 2.6 times more Omega 6, 3.1 times more Fiber and 2.3 times more Protein than Raw Medium-grain Brown Rice.
• Both Brown Rice and Oats offer comparable quantities of Energy and Carbohydrate per one kilogram.