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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Enriched Regular Long-grain White 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	480% 5.76mg	636% 7.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	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	578% 2310μg	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	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Oats	Recommended Dietary Allowance
Calcium	28% 280mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	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	539% 43mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	473% 11mg	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	164% 1150mg	747% 5230mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	126% 4290mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	361% 39.7mg	11mg per day for Men 19-50 years
Water	3.14% 116g	2.22% 82.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Enriched Regular Long-grain White 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 Enriched Regular Long-grain White Rice vs Oats:

• 1 kilogram of Enriched Regular Long-grain White Rice has 4.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Oats.
• While 1 kg of Oats contains 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.
• Both Enriched Regular Long-grain White 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 Enriched Regular Long-grain White Rice vs Oats:

• 1 kg of Oats contains 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 Enriched Regular Long-grain White Rice and Oats contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Regular Long-grain White Rice has 1.2 times more Carbohydrate than Oats.
• While 1 kg of Oats contains 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 Enriched Regular Long-grain White Rice and Oats offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6