Comparing Nutrients in 300 calories Oats VS Wheat Bran

Weight per 300 calories

• Oats: 77g
• Wheat Bran: 139g

Oats have 1.8 times more energy per 100g than Wheat Bran. It has high energy density when compared to other foods. Crude Wheat Bran having above average energy density.

Which food has more nutrients per 300 calories - Oats or Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Oats	Wheat Bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.32g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	16.7% 2.83g	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	69% 89.6g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.57g	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	156% 59.4g	38g per day for Men 19-50 years
Protein	23.3% 13g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Oats	Wheat Bran	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.25% 0.11mg	61.6% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.06% 0.092mg	139% 1.8mg	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	27.4% 110μg	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	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Wheat Bran	Recommended Dietary Allowance
Calcium	4.16% 41.6mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	154% 1.4mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	32.5% 137mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	694% 16mg	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	201% 1407mg	700mg per day for Men 19-50 years
Potassium	9.73% 331mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.19% 2.78mg	1500mg per day for Men 19-50 years
Zinc	28% 3.06mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.17% 6.34g	0.37% 13.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oats vs Wheat Bran:

• Crude Wheat Bran contains 7.5 times more Vitamin B2, 25.4 times more Vitamin B3, 2.9 times more Vitamin B5, 19.7 times more Vitamin B6 and 2.5 times more Vitamin B9 than Oats.
• Both Oats and Crude Wheat Bran have similar amounts of Vitamin B1 per 300 kcal.
• Both Oats as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oats vs Wheat Bran:

• Crude Wheat Bran contains 2.4 times more Calcium, 2.9 times more Copper, 4 times more Iron, 6.2 times more Magnesium, 4.2 times more Manganese, 3.5 times more Phosphorus, 5 times more Potassium, 5.5 times more Selenium and 3.3 times more Zinc than Oats.

Comparison of macro-nutrients per 300 calories:

• Crude Wheat Bran contains 2.7 times more Omega 3, 1.5 times more Omega 6, 1.8 times more Carbohydrate, 7.3 times more Fiber and 1.7 times more Protein than Oats.
• Both Oats and Crude Wheat Bran have similar amounts of Energy and Fat per 300 kcal.
• Both Oats as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.