Comparing Nutrients in 300 calories Oats VS Brown Rice

Weight per 300 calories

• Oats: 77g
• Brown Rice: 83g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Oats or Brown Rice?

Macros Ratio

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

Macro Nutrients

	Oats	Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.32g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	2.12% 0.034g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	4.48% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	48.6% 63g	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% 8.17g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	23.3% 13g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Oats	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	49% 0.59mg	28.5% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.25% 0.11mg	2.74% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.06% 0.092mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	56.3% 17μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.8% 43μg	4.14% 16.6μg	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

	Oats	Brown Rice	Recommended Dietary Allowance
Calcium	4.16% 41.6mg	2.73% 27.3mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	25.5% 0.23mg	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	45.5% 3.64mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	32.5% 137mg	28.2% 119mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	135% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	274% 123μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.6% 403mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	9.73% 331mg	6.53% 222mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.22% 3.3mg	1500mg per day for Men 19-50 years
Zinc	28% 3.06mg	15.2% 1.67mg	11mg per day for Men 19-50 years
Water	0.17% 6.34g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oats vs Brown Rice:

• Oats have 1.7 times more Vitamin B1, 3 times more Vitamin B2 and 2.6 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 4.8 times more Vitamin B3 and 4.6 times more Vitamin B6 than Oats.
• Both Oats and Raw Medium-grain Brown Rice have similar amounts of Vitamin B5 per 300 kcal.
• Both Oats as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oats vs Brown Rice:

• Oats have 1.5 times more Calcium, 2.1 times more Copper, 2.4 times more Iron, 1.2 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Zinc than Raw Medium-grain Brown Rice.
• Both Oats and Raw Medium-grain Brown Rice have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oats have 2.4 times more Fat, 2.5 times more Omega 3, 2.5 times more Omega 6, 2.9 times more Fiber and 2.1 times more Protein than Raw Medium-grain Brown Rice.
• Both Oats and Raw Medium-grain Brown Rice have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Oats as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.