Comparing Nutrients in 5 ounces Cooked Long-grain Brown Rice VS Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Oats	17%	16%	67%

Macro Nutrients

	Cooked Long-grain Brown Rice	Oats	Recommended Dietary Allowance
Energy	6% 174kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	20.2% 3.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	72.3% 94g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	39.5% 15g	38g per day for Men 19-50 years
Protein	6.94% 3.9g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	103% 31μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	20% 79.4μg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Oats	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	99% 0.89mg	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	9.92% 0.79mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	303% 6.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	504% 227μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21% 146mg	106% 741mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	15% 8.22μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	51% 5.63mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.31% 11.7g	3700g per day for Men 19-50 years

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

• Cooked Long-grain Brown Rice has 2.7 times more Vitamin B3 than Oats.
• While Oats contain 4.3 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B5 and 6.2 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Oats have similar amounts of Vitamin B6 per 5 oz.
• Both Cooked Long-grain Brown Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Cooked Long-grain Brown Rice has 8.5 times more Water than Oats.
• While Oats contain 18 times more Calcium, 5.9 times more Copper, 8.4 times more Iron, 4.5 times more Magnesium, 5 times more Manganese, 5.1 times more Phosphorus, 5 times more Potassium, 4.4 times more Selenium and 5.6 times more Zinc than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 5 ounces:

• Oats contain 3.2 times more Energy, 7.1 times more Fat, 4.7 times more Saturated Fat, 10.1 times more Omega 3, 6.8 times more Omega 6, 2.6 times more Carbohydrate, 6.6 times more Fiber and 6.2 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.