Comparing Nutrients in 5 ounces Oats VS Brown Rice

Macros Ratio

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

Macro Nutrients

	Oats	Brown Rice	Recommended Dietary Allowance
Energy	19% 551kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	20.2% 3.44g	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	72.3% 94g	83% 108g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	42.8% 24g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Oats	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	55.5% 0.72mg	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	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	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	Brown Rice	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	83.6% 6.7mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	231% 5.3mg	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	53.5% 374mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	11% 380mg	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	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	51% 5.63mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.31% 11.7g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Oats have 1.8 times more Vitamin B1, 3.2 times more Vitamin B2 and 2.8 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 4.5 times more Vitamin B3 and 4.3 times more Vitamin B6 than Oats.
• Both Oats and Raw Medium-grain Brown Rice have similar amounts of Vitamin B5 per 5 oz.
• Both Oats as well as Raw 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 Brown Rice:

• Oats have 1.6 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 1.2 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 5 ounces:

• Oats have 2.6 times more Fat, 2.3 times more Saturated Fat, 2.7 times more Omega 3, 2.6 times more Omega 6, 3.1 times more Fiber and 2.3 times more Protein than Raw Medium-grain Brown Rice.
• Both Oats and Raw Medium-grain Brown Rice have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Oats as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.