Comparing Nutrients in 300 calories Cooked Oat Bran VS Long-grain Brown Rice

Weight per 300 calories

• Cooked Oat Bran: 750g
• Long-grain Brown Rice: 81.7g

Raw Long-grain Brown Rice has 9.2 times more energy per unit of mass than Cooked Oat Bran, which is high in comparison to other foods. Cooked Oat Bran having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Oat Bran or Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Cooked Oat Bran	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	3.82% 1.22g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	7.03% 0.11g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	48% 62.3g	130g per day for Men 19-50 years
Sugars	NA	0.74% 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% 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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.54g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	43% 24g	11% 6.16g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	5.97% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.75% 1.08mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.6% 4.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45μg	4.7% 19μg	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	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	7.5% 75mg	0.74% 7.36mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	27.4% 0.25mg	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	82.5% 6.6mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	314% 7.23mg	101% 2.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	116% 52.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	128% 893mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	20.3% 690mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	105% 57.8μg	25.4% 14μg	55μg per day for Men 19-50 years
Sodium	0.5% 7.5mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	36% 3.98mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	17% 630g	0.26% 9.65g	3700g per day for Men 19-50 years

Cooked Oat Bran VS Long-grain Brown Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Oat Bran or Long-grain Brown Rice?

Lets compare vitamin content per 300 calories of Cooked Oat Bran vs Long-grain Brown Rice:

• 300 calories of Cooked Oat Bran have 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B5 and 2.4 times more Vitamin B9 than Long-grain Brown Rice.
• While 300 kcal of Raw Long-grain Brown Rice contain 4.9 times more Vitamin B3 and 2.1 times more Vitamin B6 than Cooked Oat Bran.
• 300 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Oat Bran as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Oat Bran vs Long-grain Brown Rice:

• 300 calories of Cooked Oat Bran have 10.2 times more Calcium, 2 times more Copper, 6.3 times more Iron, 3.2 times more Magnesium, 3.1 times more Manganese, 3.5 times more Phosphorus, 3.4 times more Potassium, 4.1 times more Selenium, 2.3 times more Zinc and 65.3 times more Water than Long-grain Brown Rice.
• 300 calories of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Oat Bran have 2.5 times more Fat, 4.3 times more Omega 3, 3.1 times more Omega 6, 1.4 times more Carbohydrate, 6.6 times more Fiber and 3.9 times more Protein than Long-grain Brown Rice.
• Both Cooked Oat Bran and Long-grain Brown Rice offer comparable quantities of Energy per 300 calories.
• 300 calories of Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6