Comparing Nutrients in 1 pound Oat Bran VS Brown Rice

Macros Ratio

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

Macro Nutrients

	Oat Bran	Brown Rice	Recommended Dietary Allowance
Energy	38.5% 1116kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	19% 6.02g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	34.3% 0.55g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	266% 346g	130g per day for Men 19-50 years
Sugars	9.07% 6.58g	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	184% 70g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	140% 78.5g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	442% 5.3mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.76mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59% 236μg	22.7% 91μg	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	30.5% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Brown Rice	Recommended Dietary Allowance
Calcium	26.3% 263mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	140% 1.26mg	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	307% 24.5mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	254% 1066mg	154% 649mg	420mg per day for Men 19-50 years
Manganese	1110% 25.5mg	738% 17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	476% 3329mg	171% 1197mg	700mg per day for Men 19-50 years
Potassium	75.5% 2567mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	373% 205μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	83.3% 9.16mg	11mg per day for Men 19-50 years
Water	0.8% 29.7g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran VS Brown Rice per 1 lb

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

Lets compare vitamin content per 1 pound of Oat Bran vs Brown Rice:

• 1 pound of Oat Bran has 2.8 times more Vitamin B1, 5.1 times more Vitamin B2 and 2.6 times more Vitamin B9 than Brown Rice.
• While 1 lb of Raw Medium-grain Brown Rice contains 4.6 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Oat Bran.
• Both Oat Bran and Brown Rice provide similar amounts of Vitamin B5 per one pound.
• Both Raw Oat Bran as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oat Bran vs Brown Rice:

• 1 pound of Oat Bran has 1.8 times more Calcium, 1.5 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Brown Rice.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oat Bran has 2.6 times more Fat, 2.5 times more Saturated Fat, 3 times more Omega 3, 2.9 times more Omega 6, 4.5 times more Fiber and 2.3 times more Protein than Brown Rice.
• While 1 lb of Raw Medium-grain Brown Rice contains 1.5 times more Energy than Raw Oat Bran.
• Both Oat Bran and Brown Rice offer comparable quantities of Carbohydrate per one pound.