Comparing Nutrients in 5 ounces Cooked Oat Bran VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Cooked Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.2g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.2g	28% 36.3g	130g per day for Men 19-50 years
Sugars	NA	0.47% 0.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	8.13% 4.55g	6.94% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.28% 0.2mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.73% 0.035mg	13.4% 0.17mg	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	2.13% 8.5μg	3.2% 12.8μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	16.7% 0.15mg	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	15.6% 1.25mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	59.4% 1.37mg	60% 1.4mg	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	24% 169mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	3.84% 130mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	3.2% 119g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oat Bran VS Cooked Long-grain Brown Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Oat Bran versus 5 oz of Cooked Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Oat Bran vs Cooked Long-grain Brown Rice:

• 5 oz of Cooked Long-grain Brown Rice contain 2 times more Vitamin B2, 17.8 times more Vitamin B3, 1.8 times more Vitamin B5, 4.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Oat Bran as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Oat Bran vs Cooked Long-grain Brown Rice:

• 5 ounces of Cooked Oat Bran have 1.6 times more Iron and 1.3 times more Selenium than Cooked Long-grain Brown Rice.
• While 5 oz of Cooked Long-grain Brown Rice contain 1.6 times more Copper and 1.3 times more Zinc than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Long-grain Brown Rice contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per five ounces.
• Both Cooked Oat Bran as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Oat Bran have 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• While 5 oz of Cooked Long-grain Brown Rice contain 3.1 times more Energy and 2.2 times more Carbohydrate than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Long-grain Brown Rice offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Oat Bran provide inadequate amounts of Energy and Omega 6
• Both Cooked Oat Bran as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in five ounces.