Comparing Nutrients in 5 ounces Cooked Oat Bran VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked Oat Bran	Brown Rice	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.2g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	7.65% 1.3g	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	83% 108g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	8.13% 4.55g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.28% 0.2mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.73% 0.035mg	55.5% 0.72mg	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	7.1% 28.3μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Brown Rice	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	43.6% 0.39mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	59.4% 1.37mg	231% 5.3mg	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	53.5% 374mg	700mg per day for Men 19-50 years
Potassium	3.84% 130mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	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	26% 2.86mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.47% 17.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Oat Bran versus 5 oz of 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 Brown Rice:

• 5 oz of Raw Medium-grain Brown Rice contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 29.9 times more Vitamin B3, 6.9 times more Vitamin B5, 20.4 times more Vitamin B6 and 3.3 times more Vitamin B9 than Cooked Oat Bran.
• 5 ounces of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Oat Bran as well as Raw Medium-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 Brown Rice:

• 5 ounces of Cooked Oat Bran have 6.8 times more Water than Brown Rice.
• While 5 oz of Raw Medium-grain Brown Rice contain 3.3 times more Calcium, 4.2 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 2.9 times more Potassium and 3.8 times more Zinc than Cooked Oat Bran.
• 5 ounces of Cooked Oat Bran lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Medium-grain Brown Rice contain 9.1 times more Energy, 3.1 times more Fat, 2.7 times more Omega 3, 2.8 times more Omega 6, 6.7 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Cooked Oat Bran.
• 5 ounces of Cooked Oat Bran provide inadequate amounts of Energy, Omega 3 and Omega 6