Comparing Nutrients in 1 pound Oats VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Oats	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	61% 1764kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	282% 367g	130g per day for Men 19-50 years
Sugars	NA	2.06% 1.5g	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	0.13% 0.091g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	127% 48g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	137% 76.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oats	Dry parboiled enriched Long-grain White Rice	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	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	158% 2.05mg	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	291% 1166μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	24.5% 245mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	143% 1.3mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	204% 4.7mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	1% 37.3g	1.2% 44.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Dry parboiled enriched Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Oats versus 1 lb of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oats vs Dry parboiled enriched Long-grain White Rice:

• 1 pound of Oats has 1.3 times more Vitamin B1, 2.8 times more Vitamin B2 and 2 times more Vitamin B5 than Dry parboiled enriched Long-grain White Rice.
• While 1 lb of Dry parboiled enriched Long-grain White Rice contains 5.3 times more Vitamin B3, 3.8 times more Vitamin B6 and 4.6 times more Vitamin B9 than Oats.
• Both Oats as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oats vs Dry parboiled enriched Long-grain White Rice:

• 1 pound of Oats has 2.2 times more Copper, 1.4 times more Iron, 6.6 times more Magnesium, 4.7 times more Manganese, 3.4 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 3.9 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While 1 lb of Dry parboiled enriched Long-grain White Rice contains 1.3 times more Calcium than Oats.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oats has 6.7 times more Fat, 4.1 times more Saturated Fat, 6.5 times more Omega 3, 7.9 times more Omega 6, 5.9 times more Fiber and 2.2 times more Protein than Dry parboiled enriched Long-grain White Rice.
• Both Oats and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6