Comparing Nutrients in 5 ounces Brown Rice VS Oats

Macros Ratio

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

Macro Nutrients

	Brown Rice	Oats	Recommended Dietary Allowance
Energy	17.7% 513kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	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	83% 108g	72.3% 94g	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	12.7% 4.8g	39.5% 15g	38g per day for Men 19-50 years
Protein	19% 10.6g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	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	48.8% 0.59mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	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	7.1% 28.3μg	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	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

	Brown Rice	Oats	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	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	32% 2.55mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	231% 5.3mg	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	53.5% 374mg	106% 741mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	NA	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	26% 2.86mg	51% 5.63mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.31% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Rice VS Oats per 5 oz

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

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

• 5 ounces of Brown Rice have 4.5 times more Vitamin B3 and 4.3 times more Vitamin B6 than Oats.
• While 5 oz of Oats contain 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.
• Both Brown Rice and Oats provide similar amounts of Vitamin B5 per five ounces.
• Both Raw Medium-grain Brown Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brown Rice vs Oats:

• 5 oz of Oats contain 1.6 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 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.
• Both Brown Rice and Oats contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oats contain 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 Brown Rice and Oats offer comparable quantities of Energy and Carbohydrate per five ounces.