Comparing Nutrients in 5 ounces Oat Bran VS Oats

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Oats	17%	16%	67%

Macro Nutrients

	Oat Bran	Oats	Recommended Dietary Allowance
Energy	12% 349kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.96g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	22% 3.75g	20.2% 3.44g	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	72.3% 94g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Oats	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	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	103% 31μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.4% 73.7μg	20% 79.4μg	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	Oats	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	99% 0.89mg	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	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	79.3% 333mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	347% 8mg	303% 6.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	504% 227μg	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	106% 741mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	51% 5.63mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.31% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran VS Oats per 5 oz

Compare the macro and micronutrient content in 5 oz of Oat Bran versus 5 oz of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oat Bran have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.4 times more Vitamin B6 than Oats.
• Both Oat Bran and Oats provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• Both Raw Oat Bran as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oat Bran vs Oats:

• 5 ounces of Oat Bran have 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than Oats.
• While 5 oz of Oats contain 1.6 times more Copper and 1.3 times more Zinc than Raw Oat Bran.
• Both Oat Bran and Oats contain similar levels of Calcium, Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oat Bran have 1.5 times more Fiber than Oats.
• While 5 oz of Oats contain 1.6 times more Energy than Raw Oat Bran.
• Both Oat Bran and Oats offer comparable quantities of Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per five ounces.