Comparing Nutrients in 5 ounces Oat Bran VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Oat Bran	Cooked Oat Bran	Recommended Dietary Allowance
Energy	12% 349kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.96g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	22% 3.75g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	2.83% 2.06g	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	57.4% 22g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	8.13% 4.55g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	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	138% 1.66mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	1.28% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	2.73% 0.035mg	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	18.4% 73.7μg	2.13% 8.5μg	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	9.54% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	10.4% 0.094mg	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	96% 7.67mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	79.3% 333mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	347% 8mg	59.4% 1.37mg	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	149% 1040mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	3.84% 130mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	3.2% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oat Bran vs Cooked Oat Bran:

• Raw Oat Bran has 7.3 times more Vitamin B1, 6.5 times more Vitamin B2, 6.5 times more Vitamin B3, 6.9 times more Vitamin B5, 6.6 times more Vitamin B6 and 8.7 times more Vitamin B9 than Cooked Oat Bran.
• Both Raw Oat Bran as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oat Bran vs Cooked Oat Bran:

• Raw Oat Bran has 5.8 times more Calcium, 6.1 times more Copper, 6.1 times more Iron, 5.9 times more Magnesium, 5.8 times more Manganese, 6.2 times more Phosphorus, 6.2 times more Potassium, 5.9 times more Selenium and 5.9 times more Zinc than Cooked Oat Bran.
• While Cooked Oat Bran contains 12.8 times more Water than Raw Oat Bran.

Comparison of macro-nutrients per 5 ounces:

• Raw Oat Bran has 6.2 times more Energy, 8.2 times more Fat, 8.1 times more Saturated Fat, 8.1 times more Omega 3, 8.2 times more Omega 6, 5.8 times more Carbohydrate, 5.9 times more Fiber and 5.4 times more Protein than Cooked Oat Bran.
• Both Raw Oat Bran as well as Cooked Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.