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

Weight per 300 calories

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

Long-grain Brown Rice has 9.2 times more energy per 100g than Cooked Oat Bran. It has high energy density when compared to other foods. Cooked Oat Bran having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 300 kcal of Cooked Oat Bran contain 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 Raw Long-grain Brown Rice.
• 300 calories of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Oat Bran contain 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 Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Cooked Oat Bran offer comparable quantities of Energy per 300 calories.
• 300 calories of Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6