Comparing Nutrients in 5 ounces Oat Flour VS Cooked Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Cooked Rice Noodles	7%	2%	91%

Macro Nutrients

	Oat Flour	Cooked Rice Noodles	Recommended Dietary Allowance
Energy	19.7% 573kcal	5.28% 153kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.28g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	26.6% 4.5g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	26% 34g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	0.059% 0.043g	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	0% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	37% 20.8g	4.53% 2.54g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Cooked Rice Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	0.44% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	0.31% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	0.65% 0.009mg	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	11.3% 45.4μg	0.35% 1.4μg	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	6.6% 0.99mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Cooked Rice Noodles	Recommended Dietary Allowance
Calcium	7.8% 78mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	6% 0.054mg	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	71% 5.67mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	7.03% 0.16mg	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	92% 641mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	0.17% 5.67mg	3400mg per day for Men 19-50 years
Selenium	87.6% 48μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	0.33% 12g	2.83% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oat Flour vs Cooked Rice Noodles:

• Partially Debranned Oat Flour has 38.4 times more Vitamin B1, 31.3 times more Vitamin B2, 20.5 times more Vitamin B3, 18.3 times more Vitamin B5, 20.8 times more Vitamin B6, 32 times more Vitamin B9, 23.3 times more Vitamin E and more Vitamin K than Cooked Rice Noodles.
• Both Partially Debranned Oat Flour as well as Cooked Rice Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oat Flour vs Cooked Rice Noodles:

• Partially Debranned Oat Flour has 13.8 times more Calcium, 11.5 times more Copper, 28.6 times more Iron, 48 times more Magnesium, 35.3 times more Manganese, 22.6 times more Phosphorus, 92.8 times more Potassium, 7.6 times more Selenium and 12.8 times more Zinc than Cooked Rice Noodles.
• While Cooked Rice Noodles contain 8.6 times more Water than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Cooked Rice Noodles have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Partially Debranned Oat Flour has 3.7 times more Energy, 45.6 times more Fat, 69.9 times more Saturated Fat, 36.3 times more Omega 3, 167.6 times more Omega 6, 2.7 times more Carbohydrate, 26.7 times more Sugars, 6.5 times more Fiber and 8.2 times more Protein than Cooked Rice Noodles.
• Both Partially Debranned Oat Flour as well as Cooked Rice Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.