Comparing Nutrients in 5 ounces Oat Bran VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Brown Rice	8%	7%	85%

Macro Nutrients

	Oat Bran	Brown Rice	Recommended Dietary Allowance
Energy	12% 349kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.96g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	22% 3.75g	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	72.2% 94g	83% 108g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	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	138% 1.66mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	18.4% 73.7μg	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	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	Brown Rice	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	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	96% 7.67mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	79.3% 333mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	347% 8mg	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	149% 1040mg	53.5% 374mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran VS Brown Rice per 5 oz

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

• 5 ounces of Oat Bran have 2.8 times more Vitamin B1, 5.1 times more Vitamin B2 and 2.6 times more Vitamin B9 than Brown Rice.
• While 5 oz of Raw Medium-grain Brown Rice contain 4.6 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Oat Bran.
• Both Oat Bran and Brown Rice provide similar amounts of Vitamin B5 per five ounces.
• Both Raw 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 Oat Bran vs Brown Rice:

• 5 ounces of Oat Bran have 1.8 times more Calcium, 1.5 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Brown Rice.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oat Bran have 2.6 times more Fat, 2.5 times more Saturated Fat, 3 times more Omega 3, 2.9 times more Omega 6, 4.5 times more Fiber and 2.3 times more Protein than Brown Rice.
• While 5 oz of Raw Medium-grain Brown Rice contain 1.5 times more Energy than Raw Oat Bran.
• Both Oat Bran and Brown Rice offer comparable quantities of Carbohydrate per five ounces.