Comparing Nutrients in 300 calories Long-grain Brown Rice VS Oats

Weight per 300 calories

• Long-grain Brown Rice: 81.7g
• Oats: 77g

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

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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Oats	17%	16%	67%

Macro Nutrients

	Long-grain Brown Rice	Oats	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	5.5% 5.32g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.93% 0.94g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	5.35% 0.086g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	11% 1.87g	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	39.3% 51g	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	21.5% 8.17g	38g per day for Men 19-50 years
Protein	11% 6.16g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Oats	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.97% 0.078mg	8.25% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	7.06% 0.092mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.6% 4.08μg	56.3% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.7% 19μg	10.8% 43μg	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	Oats	Recommended Dietary Allowance
Calcium	0.74% 7.36mg	4.16% 41.6mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	53.6% 0.48mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	32.5% 137mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	165% 3.8mg	2.3mg per day for Men 19-50 years
Molybdenum	116% 52.2μg	274% 123μg	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	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	28% 3.06mg	11mg per day for Men 19-50 years
Water	0.26% 9.65g	0.17% 6.34g	3700g per day for Men 19-50 years

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

• Raw Long-grain Brown Rice has 7.2 times more Vitamin B3 and 4.2 times more Vitamin B6 than Oats.
• While Oats contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.1 times more Vitamin B7 and 2.3 times more Vitamin B9 than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Oats have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Long-grain Brown Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Long-grain Brown Rice vs Oats:

• Oats contain 5.7 times more Calcium, 2 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 2.4 times more Molybdenum, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Selenium and 1.8 times more Zinc than Raw Long-grain Brown Rice.

Comparison of macro-nutrients per 300 calories:

• Raw Long-grain Brown Rice has 1.2 times more Carbohydrate than Oats.
• While Oats contain 2 times more Fat, 3.3 times more Omega 3, 2.4 times more Omega 6, 2.8 times more Fiber and 2.1 times more Protein than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Oats have similar amounts of Energy per 300 kcal.
• Both Raw Long-grain Brown Rice as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.