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

Weight per 500 calories

• Cooked Long-grain Brown Rice: 407g
• Oat Bran: 203g

Raw Oat Bran has 2 times more energy per unit of mass than Cooked Long-grain Brown Rice, which is above average in comparison to other foods. Cooked Long-grain Brown Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Oat Bran	17%	16%	67%

Macro Nutrients

	Cooked Long-grain Brown Rice	Oat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.94g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	8.43% 2.7g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	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	80% 104g	104% 135g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.98g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	20% 11g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	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	60.3% 0.72mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	34.4% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	9.15% 36.6μg	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	4.6% 0.69mg	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.81μg	5.42% 6.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Oat Bran	Recommended Dietary Allowance
Calcium	1.2% 12mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	28.5% 2.28mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	37.7% 159mg	114% 478mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	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	60% 419mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	0.54% 8.13mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	57.5% 6.32mg	11mg per day for Men 19-50 years
Water	7.72% 286g	0.36% 13.3g	3700g per day for Men 19-50 years

Cooked Long-grain Brown Rice VS Oat Bran Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Long-grain Brown Rice have 5.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Oat Bran.
• While 500 kcal of Raw Oat Bran contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B5, 2.9 times more Vitamin B9 and 3 times more Vitamin E than Cooked Long-grain Brown Rice.
• 500 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9 and Vitamin E
• Both Cooked Long-grain Brown Rice as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 kcal of Raw Oat Bran contain 9.7 times more Calcium, 1.9 times more Copper, 4.8 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 3.6 times more Phosphorus, 3.3 times more Potassium, 3.9 times more Selenium and 2.2 times more Zinc than Cooked Long-grain Brown Rice.
• 500 calories of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oat Bran contain 3.6 times more Fat, 5.5 times more Omega 3, 3.7 times more Omega 6, 1.3 times more Carbohydrate, 4.8 times more Fiber and 3.2 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Oat Bran offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6