Comparing Nutrients in 300 calories Enriched Regular Long-grain White Rice VS Oats

Weight per 300 calories

• Enriched Regular Long-grain White Rice: 82.2g
• Oats: 77g

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

Discover which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Oats?

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Oats	17%	16%	67%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Oats	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	5.5% 5.32g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	2.93% 0.94g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	5.35% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	50.5% 65.7g	39.3% 51g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	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	0.023% 0.016g	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	% 0.016g	NA	g per day for Men 19-50 years
Sucrose	% 0.066g	NA	g per day for Men 19-50 years
Fiber	2.8% 1.07g	21.5% 8.17g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White 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	39.5% 0.47mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	8.25% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	7.06% 0.092mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	56.3% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	0.6% 0.09mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.068% 0.082μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Oats	Recommended Dietary Allowance
Calcium	2.3% 23mg	4.16% 41.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	44.3% 3.54mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	32.5% 137mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	165% 3.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	13.5% 95mg	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	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	8.14% 0.9mg	28% 3.06mg	11mg per day for Men 19-50 years
Water	0.26% 9.55g	0.17% 6.34g	3700g per day for Men 19-50 years

Enriched Regular Long-grain White Rice VS Oats Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Oats?

Lets compare vitamin content per 300 calories of Enriched Regular Long-grain White Rice vs Oats:

• 300 calories of Enriched Regular Long-grain White Rice have 4.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.4 times more Vitamin B9 than Oats.
• While 300 kcal of Oats contain 2.7 times more Vitamin B2 and 1.3 times more Vitamin B5 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Oats provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B2
• 300 calories of Oats have insufficient amounts of Vitamin B3
• Both Enriched Regular Long-grain White Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Enriched Regular Long-grain White Rice vs Oats:

• 300 kcal of Oats contain 2.7 times more Copper, 6.6 times more Magnesium, 4.2 times more Manganese, 4.3 times more Phosphorus, 3.5 times more Potassium, 1.6 times more Selenium and 3.4 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Oats contain similar levels of Iron per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Enriched Regular Long-grain White Rice as well as Oats lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched Regular Long-grain White Rice have 1.3 times more Carbohydrate than Oats.
• While 300 kcal of Oats contain 15.6 times more Omega 6, 7.7 times more Fiber and 2.2 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Oats offer comparable quantities of Energy per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6 and Fiber
• Both Enriched Regular Long-grain White Rice as well as Oats provide inadequate amounts of Omega 3 in 300 calories.