Comparing Nutrients in 500 calories Oat Bran VS Long-grain Brown Rice

Weight per 500 calories

• Oat Bran: 203g
• Long-grain Brown Rice: 136g

Raw Long-grain Brown Rice has 1.5 times more energy per unit of mass than Raw Oat Bran, which is high in comparison to other foods. Oat Bran having above average energy density.

Which food has more nutrients per 500 calories - Oat Bran or Long-grain Brown Rice?

Macros Ratio

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

Macro Nutrients

	Oat Bran	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	8.43% 2.7g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	2.72% 0.044g	1.6g per day for Men 19-50 years
Omega 6	31.6% 5.38g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	80% 104g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	1.24% 0.9g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	13% 4.9g	38g per day for Men 19-50 years
Protein	62.8% 35g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.38mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.4% 0.45mg	9.96% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.8% 0.34mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.4% 106μg	7.83% 31.3μg	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	13.7% 2.05mg	5.45% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.42% 6.5μg	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	45.7% 0.41mg	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	137% 11mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	114% 478mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	498% 11.4mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	193% 87μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	213% 1492mg	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.13mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	57.5% 6.32mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oat Bran vs Long-grain Brown Rice:

• Raw Oat Bran has 3.2 times more Vitamin B1, 3.5 times more Vitamin B2, 2.1 times more Vitamin B5, 3.4 times more Vitamin B9, 2.5 times more Vitamin E and 8 times more Vitamin K than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 4.7 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Oat Bran.
• Both Raw Oat Bran as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oat Bran vs Long-grain Brown Rice:

• Raw Oat Bran has 9.6 times more Calcium, 2 times more Copper, 6.3 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 3.5 times more Phosphorus, 3.4 times more Potassium, 3.9 times more Selenium and 2.2 times more Zinc than Raw Long-grain Brown Rice.

Comparison of macro-nutrients per 500 calories:

• Raw Oat Bran has 3.3 times more Fat, 3.4 times more Saturated Fat, 5.6 times more Omega 3, 4.1 times more Omega 6, 1.3 times more Carbohydrate, 6.4 times more Fiber and 3.4 times more Protein than Raw Long-grain Brown Rice.
• Both Raw Oat Bran and Raw Long-grain Brown Rice have similar amounts of Energy per 500 kcal.
• Both Raw Oat Bran as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.