Comparing Nutrients in 5 ounces Cooked Regular Long-grain White Rice enriched VS Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Oats	17%	16%	67%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Oats	Recommended Dietary Allowance
Energy	6.35% 184kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	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	30.7% 40g	72.3% 94g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	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	1.5% 0.57g	39.5% 15g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	20.6% 82.2μg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Oats	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	1.46% 58.3μg	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	21.3% 1.7mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	8.7% 61mg	106% 741mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	51% 5.63mg	11mg per day for Men 19-50 years
Water	2.62% 97g	0.31% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice enriched VS Oats per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Regular Long-grain White Rice enriched versus 5 oz of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cooked Regular Long-grain White Rice enriched have 1.5 times more Vitamin B3 than Oats.
• While 5 oz of Oats contain 4.7 times more Vitamin B1, 10.7 times more Vitamin B2, 3.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Oats provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Regular Long-grain White Rice enriched 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 Cooked Regular Long-grain White Rice enriched vs Oats:

• 5 oz of Oats contain 5.4 times more Calcium, 9.1 times more Copper, 3.9 times more Iron, 14.8 times more Magnesium, 10.4 times more Manganese, 12.2 times more Phosphorus, 12.3 times more Potassium, 3.4 times more Selenium and 8.1 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 5 ounces of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oats contain 3 times more Energy, 24.6 times more Fat, 15.8 times more Saturated Fat, 8.5 times more Omega 3, 39.1 times more Omega 6, 2.4 times more Carbohydrate, 26.5 times more Fiber and 6.3 times more Protein than Cooked Regular Long-grain White Rice enriched.
• 5 ounces of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber