Comparing Nutrients in 1 pound Cooked Long-grain Brown Rice VS Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Oats	17%	16%	67%

Macro Nutrients

	Cooked Long-grain Brown Rice	Oats	Recommended Dietary Allowance
Energy	19.2% 558kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	64.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	231% 301g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	127% 48g	38g per day for Men 19-50 years
Protein	22% 12.4g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown 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	67.3% 0.81mg	288% 3.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.6% 11.6mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	122% 6.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	331% 99μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	63.5% 254μg	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	5.14% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Oats	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	315% 2.84mg	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	31.8% 2.54mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	191% 803mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	970% 22.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1613% 726μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.7% 467mg	339% 2372mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	57.2% 1946mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	164% 18mg	11mg per day for Men 19-50 years
Water	8.6% 319g	1% 37.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Long-grain Brown Rice vs Oats:

• Cooked Long-grain Brown Rice has 2.7 times more Vitamin B3 than Oats.
• While Oats contain 4.3 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B5 and 6.2 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Oats have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Long-grain Brown Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Long-grain Brown Rice vs Oats:

• Cooked Long-grain Brown Rice has 8.5 times more Water than Oats.
• While Oats contain 18 times more Calcium, 5.9 times more Copper, 8.4 times more Iron, 4.5 times more Magnesium, 5 times more Manganese, 5.1 times more Phosphorus, 5 times more Potassium, 4.4 times more Selenium and 5.6 times more Zinc than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 1 pound:

• Oats contain 3.2 times more Energy, 7.1 times more Fat, 4.7 times more Saturated Fat, 10.1 times more Omega 3, 6.8 times more Omega 6, 2.6 times more Carbohydrate, 6.6 times more Fiber and 6.2 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.