Comparing Nutrients in 1 pound Cooked Rice Noodles VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Rice Noodles	7%	2%	91%
Oat Flour	15%	20%	65%

Macro Nutrients

	Cooked Rice Noodles	Oat Flour	Recommended Dietary Allowance
Energy	17% 490kcal	63% 1833kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	42.6% 41.4g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	85% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.8% 109g	229% 298g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	5% 3.63g	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% 0g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	12% 4.54g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	119% 66.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Rice Noodles	Oat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	262% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.04% 0.33mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.05mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.027mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.13% 4.54μg	36.3% 145μg	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	0.91% 0.14mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Rice Noodles	Oat Flour	Recommended Dietary Allowance
Calcium	1.8% 18mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	220% 2mg	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	7.94% 0.64mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	793% 18.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	293% 2050mg	700mg per day for Men 19-50 years
Potassium	0.53% 18mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	9.05% 335g	1.05% 38.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Rice Noodles VS Oat Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Rice Noodles vs Oat Flour:

• 1 lb of Partially Debranned Oat Flour contains 38.4 times more Vitamin B1, 31.3 times more Vitamin B2, 20.5 times more Vitamin B3, 18.3 times more Vitamin B5, 20.8 times more Vitamin B6, 32 times more Vitamin B9, 23.3 times more Vitamin E and more Vitamin K than Cooked Rice Noodles.
• 1 pound of Cooked Rice Noodles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cooked Rice Noodles as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Rice Noodles vs Oat Flour:

• 1 lb of Partially Debranned Oat Flour contains 13.8 times more Calcium, 11.5 times more Copper, 28.6 times more Iron, 48 times more Magnesium, 35.3 times more Manganese, 22.6 times more Phosphorus, 92.8 times more Potassium, 7.6 times more Selenium and 12.8 times more Zinc than Cooked Rice Noodles.
• 1 pound of Cooked Rice Noodles lack sufficient amounts of Calcium, Iron, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Partially Debranned Oat Flour contains 3.7 times more Energy, 45.6 times more Fat, 69.9 times more Saturated Fat, 36.3 times more Omega 3, 167.6 times more Omega 6, 2.7 times more Carbohydrate, 6.5 times more Fiber and 8.2 times more Protein than Cooked Rice Noodles.
• 1 pound of Cooked Rice Noodles provide inadequate amounts of Omega 3 and Omega 6