Comparing Nutrients in 300 calories Oat Flour VS Cooked Rice Noodles

Weight per 300 calories

• Oat Flour: 74.3g
• Cooked Rice Noodles: 278g

Oat Flour has 3.7 times more energy per 100g than Cooked Rice Noodles. It has very high energy density when compared to other foods. Cooked Rice Noodles having average energy density.

Discover which food has more nutrients per 300 calories - Oat Flour or Cooked Rice Noodles?

Macros Ratio

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

Macro Nutrients

	Oat Flour	Cooked Rice Noodles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.77g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	6.73% 0.11g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.5% 48.8g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	0.82% 0.59g	0.11% 0.083g	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	% 0.074g	NA	g per day for Men 19-50 years
Sucrose	% 0.37g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.83g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	19.4% 11g	8.88% 4.97g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Cooked Rice Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.14% 0.093mg	0.85% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.84% 1.1mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	0.61% 0.031mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.14% 0.093mg	1.3% 0.017mg	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	5.94% 23.8μg	0.69% 2.78μg	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	3.47% 0.52mg	0.56% 0.083mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Cooked Rice Noodles	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	11.7% 0.11mg	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	37% 2.97mg	4.86% 0.39mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	2% 8.33mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	13.8% 0.32mg	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	48% 336mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	0.33% 11mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	3.5% 52.8mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.38mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	5.54% 205g	3700g per day for Men 19-50 years

Oat Flour VS Cooked Rice Noodles Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oat Flour or Cooked Rice Noodles?

Lets compare vitamin content per 300 calories of Oat Flour vs Cooked Rice Noodles:

• 300 calories of Oat Flour have 10.3 times more Vitamin B1, 8.4 times more Vitamin B2, 5.5 times more Vitamin B3 and 5.6 times more Vitamin B6 than Cooked Rice Noodles.
• 300 calories of Cooked Rice Noodles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Partially Debranned Oat Flour as well as Cooked Rice Noodles have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oat Flour vs Cooked Rice Noodles:

• 300 calories of Oat Flour have 3.1 times more Copper, 7.6 times more Iron, 12.8 times more Magnesium, 9.4 times more Manganese, 6 times more Phosphorus, 24.8 times more Potassium, 2 times more Selenium and 3.4 times more Zinc than Cooked Rice Noodles.
• 300 calories of Cooked Rice Noodles lack sufficient amounts of Iron, Magnesium and Potassium
• Both Partially Debranned Oat Flour as well as Cooked Rice Noodles lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oat Flour have 12.2 times more Fat, 9.7 times more Omega 3, 44.8 times more Omega 6, 1.7 times more Fiber and 2.2 times more Protein than Cooked Rice Noodles.
• While 300 kcal of Cooked Rice Noodles contain 1.4 times more Carbohydrate than Partially Debranned Oat Flour.
• Both Oat Flour and Cooked Rice Noodles offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Rice Noodles provide inadequate amounts of Omega 3 and Omega 6