Comparing Nutrients in 500 calories Oats VS Long-grain Brown Rice

Weight per 500 calories

• Oats: 129g
• Long-grain Brown Rice: 136g

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

Discover which food has more nutrients per 500 calories - Oats or Long-grain Brown Rice?

Macros Ratio

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

Macro Nutrients

	Oats	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.14% 8.87g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	2.72% 0.044g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	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	65.5% 85g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	36% 13.6g	13% 4.9g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Oats	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	81.7% 0.98mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	9.96% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.72% 1.24mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	94% 28μg	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72μg	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	NA	5.45% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	6.94% 69.4mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	89.4% 0.8mg	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	76% 6.07mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	54% 228mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	275% 6.3mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 206μg	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	96% 672mg	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.6μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.57mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.43% 16g	3700g per day for Men 19-50 years

Oats VS Long-grain Brown Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oats or Long-grain Brown Rice?

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

• 500 calories of Oats have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.2 times more Vitamin B5, 4.1 times more Vitamin B7 and 2.3 times more Vitamin B9 than Long-grain Brown Rice.
• While 500 kcal of Raw Long-grain Brown Rice contain 7.2 times more Vitamin B3 and 4.2 times more Vitamin B6 than Oats.
• 500 calories of Oats have insufficient amounts of Vitamin B3
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Oats as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Oats have 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 Long-grain Brown Rice.
• Both Oats as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oats have 2.4 times more Omega 6, 2.8 times more Fiber and 2.1 times more Protein than Long-grain Brown Rice.
• Both Oats and Long-grain Brown Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6
• Both Oats as well as Raw Long-grain Brown Rice provide inadequate amounts of Omega 3 in 500 calories.