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

Weight per 500 calories

• Long-grain Brown Rice: 136g
• Cooked Oat Bran: 1250g

Long-grain Brown Rice has 9.2 times more energy per 100g than Cooked Oat Bran. It has high energy density when compared to other foods. Cooked Oat Bran having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Long-grain Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	6.37% 2.04g	32g per day for Men 19-50 years
Omega 3	2.72% 0.044g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	110% 143g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	NA	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	% 0.9g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	85.5% 32.5g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Cooked 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	61.4% 0.74mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.96% 0.13mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.83% 31.3μg	18.8% 75μg	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	5.45% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	92% 0.83mg	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	22% 1.76mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	524% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	193% 87μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60.5% 424mg	213% 1488mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0.83% 12.5mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	60.2% 6.63mg	11mg per day for Men 19-50 years
Water	0.43% 16g	28.4% 1050g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Long-grain Brown Rice have 4.9 times more Vitamin B3 and 2.1 times more Vitamin B6 than Cooked Oat Bran.
• While 500 kcal of Cooked Oat Bran contain 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Long-grain Brown Rice.
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Long-grain Brown Rice as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 kcal of Cooked Oat Bran contain 10.2 times more Calcium, 2 times more Copper, 6.3 times more Iron, 3.2 times more Magnesium, 3.1 times more Manganese, 3.5 times more Phosphorus, 3.4 times more Potassium, 4.1 times more Selenium, 2.3 times more Zinc and 65.3 times more Water than Raw Long-grain Brown Rice.
• 500 calories of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Oat Bran contain 2.5 times more Fat, 4.3 times more Omega 3, 3.1 times more Omega 6, 1.4 times more Carbohydrate, 6.6 times more Fiber and 3.9 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Cooked Oat Bran offer comparable quantities of Energy per 500 calories.
• 500 calories of Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6