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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	9.14% 8.87g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	2.72% 0.044g	8.9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	65.5% 85g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Oats	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	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.96% 0.13mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	7.72% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	94% 28μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.83% 31.3μg	18% 72μg	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	Oats	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	6.94% 69.4mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	89.4% 0.8mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	54% 228mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	275% 6.3mg	2.3mg per day for Men 19-50 years
Molybdenum	193% 87μg	457% 206μg	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	96% 672mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	59.4% 32.6μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0.17% 2.57mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.29% 10.6g	3700g per day for Men 19-50 years

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

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

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

• Oats contain 5.7 times more Calcium, 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 Raw Long-grain Brown Rice.

Comparison of macro-nutrients per 500 calories:

• Raw Long-grain Brown Rice has 1.2 times more Carbohydrate than Oats.
• While Oats contain 2 times more Fat, 3.3 times more Omega 3, 2.4 times more Omega 6, 2.8 times more Fiber and 2.1 times more Protein than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Oats have similar amounts of Energy per 500 kcal.
• Both Raw Long-grain Brown Rice as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.