Comparing Nutrients in 5 ounces Oats VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Oats	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	19% 551kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	20.2% 3.44g	6.76% 1.15g	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	85.8% 112g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	39.5% 15g	13% 4.96g	38g per day for Men 19-50 years
Protein	42.8% 24g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Oats	UNCLE BEN'S Dry Parboiled 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	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	44.4% 0.58mg	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	4.96% 20μg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	51.5% 0.46mg	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	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	183% 4.2mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	51% 5.63mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.31% 11.7g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oats vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Oats have 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5 and 4 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 5.2 times more Vitamin B3 and 3.4 times more Vitamin B6 than Oats.
• Both Oats as well as UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice:

• Oats have 6.8 times more Calcium, 1.9 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 2 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Oats and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oats have 2.5 times more Fat, 2.5 times more Saturated Fat, 4.3 times more Omega 3, 3 times more Omega 6, 3 times more Fiber and 2.2 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Oats and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Oats as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.