Comparing Nutrients in 1 pound Oats VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Oat Bran	17%	16%	67%

Macro Nutrients

	Oats	Oat Bran	Recommended Dietary Allowance
Energy	61% 1764kcal	38.5% 1116kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	19% 6.02g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	231% 300g	130g per day for Men 19-50 years
Sugars	NA	9.07% 6.58g	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	127% 48g	184% 70g	38g per day for Men 19-50 years
Protein	137% 76.6g	140% 78.5g	56g per day for Men 19-50 years

Vitamins

	Oats	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	288% 3.46mg	442% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	59% 236μg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Oat Bran	Recommended Dietary Allowance
Calcium	24.5% 245mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	203% 1.83mg	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	268% 21.4mg	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	254% 1066mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	1110% 25.5mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	339% 2372mg	476% 3329mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	75.5% 2567mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	373% 205μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	128% 14mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.8% 29.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Oat Bran per 1 lb

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

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

• 1 lb of Raw Oat Bran contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.4 times more Vitamin B6 than Oats.
• Both Oats and Oat Bran provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per one pound.
• Both Oats as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oats vs Oat Bran:

• 1 pound of Oats has 1.6 times more Copper and 1.3 times more Zinc than Oat Bran.
• While 1 lb of Raw Oat Bran contains 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than Oats.
• Both Oats and Oat Bran contain similar levels of Calcium, Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oats has 1.6 times more Energy than Oat Bran.
• While 1 lb of Raw Oat Bran contains 1.5 times more Fiber than Oats.
• Both Oats and Oat Bran offer comparable quantities of Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per one pound.