Comparing Nutrients in 5 ounces Oats VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Oats	Cooked Brown Rice	Recommended Dietary Allowance
Energy	19% 551kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	20.2% 3.44g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	25.6% 33.3g	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	39.5% 15g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	42.8% 24g	5.87% 3.3g	56g per day for Men 19-50 years

Vitamins

	Oats	Cooked 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	90% 1.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	103% 31μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	1.4% 5.67μg	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

	Oats	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	12.8% 0.11mg	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	83.6% 6.7mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	67.6% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	504% 227μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	106% 741mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	51% 5.63mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.31% 11.7g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oats vs Cooked Brown Rice:

• Oats have 7.5 times more Vitamin B1, 11.6 times more Vitamin B2, 3.4 times more Vitamin B5 and 14 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Oats.
• Both Oats as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oats vs Cooked Brown Rice:

• Oats have 5.4 times more Calcium, 7.7 times more Copper, 8.9 times more Iron, 4 times more Magnesium, 4.5 times more Manganese, 6.8 times more Phosphorus, 5.4 times more Potassium and 6.4 times more Zinc than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 8.9 times more Water than Oats.

Comparison of macro-nutrients per 5 ounces:

• Oats have 3.5 times more Energy, 8.3 times more Fat, 7.4 times more Saturated Fat, 8.5 times more Omega 3, 8.6 times more Omega 6, 2.8 times more Carbohydrate, 5.9 times more Fiber and 7.3 times more Protein than Cooked Medium-grain Brown Rice.
• Both Oats as well as Cooked Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.