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

Macros Ratio

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

Macro Nutrients

	Oats	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	61% 1764kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	279% 363g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	127% 48g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	137% 76.6g	57.8% 32.3g	56g per day for Men 19-50 years

Vitamins

	Oats	Enriched Regular 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	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	57.2% 0.74mg	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	262% 1048μg	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	3.33% 0.5mg	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	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	24.5% 245mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	111% 1mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	215% 4.94mg	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	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	1% 37.3g	1.42% 52.7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oats has 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 Oats and Enriched Regular Long-grain White Rice contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oats has 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 Oats and Enriched Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6