Comparing Nutrients in 500 calories Enriched Regular Long-grain White Rice VS Oats

Weight per 500 calories

• Enriched Regular Long-grain White Rice: 137g
• Oats: 129g

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

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Oats	17%	16%	67%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	9.14% 8.87g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	2.65% 0.042g	8.9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	84.2% 110g	65.5% 85g	130g per day for Men 19-50 years
Sugars	0.23% 0.16g	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	0.038% 0.027g	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	% 0.027g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	17.4% 9.77g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White 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	65.8% 0.79mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.16% 0.067mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	7.72% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.22mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	94% 28μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	79% 316μg	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	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Oats	Recommended Dietary Allowance
Calcium	3.84% 38.4mg	6.94% 69.4mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	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	74% 5.9mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	54% 228mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	275% 6.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	22.5% 158mg	96% 672mg	700mg per day for Men 19-50 years
Potassium	4.63% 158mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	59.4% 32.6μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.85mg	0.17% 2.57mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	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

Enriched Regular Long-grain White Rice VS Oats Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Enriched Regular Long-grain White Rice vs Oats:

• 500 calories of Enriched Regular Long-grain White Rice have 4.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.4 times more Vitamin B9 than Oats.
• While 500 kcal of Oats contain 2.7 times more Vitamin B2 and 1.3 times more Vitamin B5 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Oats provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B2
• 500 calories of Oats have insufficient amounts of Vitamin B3
• Both Enriched Regular Long-grain White Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Enriched Regular Long-grain White Rice vs Oats:

• 500 kcal of Oats contain 2.7 times more Copper, 6.6 times more Magnesium, 4.2 times more Manganese, 4.3 times more Phosphorus, 3.5 times more Potassium, 1.6 times more Selenium and 3.4 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Oats contain similar levels of Iron per 500 calories.
• 500 calories of Enriched Regular Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Enriched Regular Long-grain White Rice as well as Oats lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enriched Regular Long-grain White Rice have 1.3 times more Carbohydrate than Oats.
• While 500 kcal of Oats contain 15.6 times more Omega 6, 7.7 times more Fiber and 2.2 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Oats offer comparable quantities of Energy per 500 calories.
• 500 calories of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6 and Fiber
• Both Enriched Regular Long-grain White Rice as well as Oats provide inadequate amounts of Omega 3 in 500 calories.