Comparing Nutrients in 5 ounces Long-grain Brown Rice VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Oat Bran	17%	16%	67%

Macro Nutrients

	Long-grain Brown Rice	Oat Bran	Recommended Dietary Allowance
Energy	18% 520kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	10.3% 9.96g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	22% 3.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	72.2% 94g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	2.83% 2.06g	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	% 0.94g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	57.4% 22g	38g per day for Men 19-50 years
Protein	19% 10.7g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.07μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.15% 32.6μg	18.4% 73.7μg	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	5.67% 0.85mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Oat Bran	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	63.5% 0.57mg	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	23% 1.83mg	96% 7.67mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	79.3% 333mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	347% 8mg	2.3mg per day for Men 19-50 years
Molybdenum	201% 91μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 441mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Oat Bran per 5 oz

Compare the macro and micronutrient content in 5 oz of Long-grain Brown Rice versus 5 oz of Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Long-grain Brown Rice vs Oat Bran:

• 5 ounces of Long-grain Brown Rice have 7 times more Vitamin B3 and 2.9 times more Vitamin B6 than Oat Bran.
• While 5 oz of Raw Oat Bran contain 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 2.3 times more Vitamin B9, 1.7 times more Vitamin E and 5.3 times more Vitamin K than Raw Long-grain Brown Rice.
• 5 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin K
• Both Raw Long-grain Brown Rice as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Long-grain Brown Rice vs Oat Bran:

• 5 oz of Raw Oat Bran contain 6.4 times more Calcium, 1.3 times more Copper, 4.2 times more Iron, 2 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium, 2.6 times more Selenium and 1.5 times more Zinc than Raw Long-grain Brown Rice.
• 5 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Long-grain Brown Rice have 1.5 times more Energy than Oat Bran.
• While 5 oz of Raw Oat Bran contain 2.2 times more Fat, 2.2 times more Saturated Fat, 3.8 times more Omega 3, 2.7 times more Omega 6, 2.2 times more Sugars, 4.3 times more Fiber and 2.3 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Oat Bran offer comparable quantities of Carbohydrate per five ounces.