Comparing Nutrients in 500 calories Oats VS Wheat Bran

Weight per 500 calories

• Oats: 129g
• Wheat Bran: 232g

Oats have 1.8 times more energy per 100g than Wheat Bran. It has high energy density when compared to other foods. Crude Wheat Bran having above average energy density.

Which food has more nutrients per 500 calories - Oats or Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Oats	Wheat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.14% 8.87g	10% 9.84g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	27.8% 4.7g	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	115% 149g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	36% 13.6g	261% 99g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Oats	Wheat Bran	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.72% 1.24mg	196% 31.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	101% 5.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	232% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	94% 28μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72μg	45.7% 183μg	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	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.67% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Wheat Bran	Recommended Dietary Allowance
Calcium	6.94% 69.4mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	89.4% 0.8mg	257% 2.3mg	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	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	54% 228mg	337% 1414mg	420mg per day for Men 19-50 years
Manganese	275% 6.3mg	1157% 26.6mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 206μg	NA	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	335% 2345mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	80.5% 2736mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.6μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.57mg	0.31% 4.63mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	153% 17mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oats vs Wheat Bran:

• Crude Wheat Bran contains 7.5 times more Vitamin B2, 25.4 times more Vitamin B3, 2.9 times more Vitamin B5, 19.7 times more Vitamin B6 and 2.5 times more Vitamin B9 than Oats.
• Both Oats and Crude Wheat Bran have similar amounts of Vitamin B1 per 500 kcal.
• Both Oats as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oats vs Wheat Bran:

• Crude Wheat Bran contains 2.4 times more Calcium, 2.9 times more Copper, 4 times more Iron, 6.2 times more Magnesium, 4.2 times more Manganese, 3.5 times more Phosphorus, 5 times more Potassium, 5.5 times more Selenium and 3.3 times more Zinc than Oats.

Comparison of macro-nutrients per 500 calories:

• Crude Wheat Bran contains 2.7 times more Omega 3, 1.5 times more Omega 6, 1.8 times more Carbohydrate, 7.3 times more Fiber and 1.7 times more Protein than Oats.
• Both Oats and Crude Wheat Bran have similar amounts of Energy and Fat per 500 kcal.
• Both Oats as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.