Comparing Nutrients in 500 calories Cooked Oat Bran VS Oat Bran

Weight per 500 calories

• Cooked Oat Bran: 1250g
• Oat Bran: 203g

Raw Oat Bran has 6.2 times more energy per unit of mass than Cooked Oat Bran, which is above average in comparison to other foods. Cooked Oat Bran having low energy density.

Which food has more nutrients per 500 calories - Cooked Oat Bran or Oat Bran?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Oat Bran	17%	16%	67%

Macro Nutrients

	Cooked Oat Bran	Oat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	6.37% 2.04g	8.43% 2.7g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	31.6% 5.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	4.07% 2.95g	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	85.5% 32.5g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	71.7% 40g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	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	167% 2mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	34.4% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	25.8% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	26.4% 106μg	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	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.42% 6.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Oat Bran	Recommended Dietary Allowance
Calcium	12.5% 125mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	91% 0.82mg	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	138% 11mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	114% 478mg	420mg per day for Men 19-50 years
Manganese	524% 12mg	498% 11.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	213% 1488mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	0.83% 12.5mg	0.54% 8.13mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.63mg	57.5% 6.32mg	11mg per day for Men 19-50 years
Water	28.4% 1050g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Oat Bran vs Oat Bran:

• Raw Oat Bran contains 1.4 times more Vitamin B9 than Cooked Oat Bran.
• Both Cooked Oat Bran and Raw Oat Bran have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Cooked Oat Bran as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Oat Bran vs Oat Bran:

• Cooked Oat Bran has 78.9 times more Water than Raw Oat Bran.
• Both Cooked Oat Bran and Raw Oat Bran have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oat Bran contains 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Cooked Oat Bran.
• Both Cooked Oat Bran and Raw Oat Bran have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Cooked Oat Bran as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.