Comparing Nutrients in 1 pound Cooked Brown Rice VS Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Oats	17%	16%	67%

Macro Nutrients

	Cooked Brown Rice	Oats	Recommended Dietary Allowance
Energy	17.5% 508kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.76g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	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	82% 107g	231% 301g	130g per day for Men 19-50 years
Sugars	NA	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	21.5% 8.16g	127% 48g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	38.6% 0.46mg	288% 3.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.054mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	122% 6.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	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	4.54% 18μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Oats	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	30% 2.4mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	191% 803mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	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	50% 349mg	339% 2372mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	57.2% 1946mg	3400mg per day for Men 19-50 years
Selenium	NA	209% 115μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	164% 18mg	11mg per day for Men 19-50 years
Water	8.94% 331g	1% 37.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Oats per 1 lb

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

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

• 1 pound of Cooked Brown Rice has 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Oats.
• While 1 lb of Oats contains 7.5 times more Vitamin B1, 11.6 times more Vitamin B2, 3.4 times more Vitamin B5 and 14 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• 1 pound of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Medium-grain Brown Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 lb of Oats contains 5.4 times more Calcium, 7.7 times more Copper, 8.9 times more Iron, 4 times more Magnesium, 4.5 times more Manganese, 6.8 times more Phosphorus, 5.4 times more Potassium and 6.4 times more Zinc than Cooked Medium-grain Brown Rice.
• 1 pound of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oats contains 3.5 times more Energy, 8.3 times more Fat, 7.4 times more Saturated Fat, 8.5 times more Omega 3, 8.6 times more Omega 6, 2.8 times more Carbohydrate, 5.9 times more Fiber and 7.3 times more Protein than Cooked Medium-grain Brown Rice.
• 1 pound of Cooked Brown Rice provide inadequate amounts of Omega 3 and Omega 6