Comparing Nutrients in 7 ounces Cooked Oat Bran VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Cooked Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	39% 50.8g	130g per day for Men 19-50 years
Sugars	NA	0.66% 0.48g	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	% 0.48g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Cooked Long-grain 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	26.5% 0.32mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	4.47% 18μg	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	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	23.4% 0.21mg	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	22% 1.75mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	84% 1.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.7% 236mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	27.8% 15.3μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.5% 167g	3.77% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oat Bran VS Cooked Long-grain Brown Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Oat Bran versus 7 oz of Cooked Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Oat Bran vs Cooked Long-grain Brown Rice:

• 7 oz of Cooked Long-grain Brown Rice contain 2 times more Vitamin B2, 17.8 times more Vitamin B3, 1.8 times more Vitamin B5, 4.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Oat Bran as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Oat Bran vs Cooked Long-grain Brown Rice:

• 7 ounces of Cooked Oat Bran have 1.6 times more Iron and 1.3 times more Selenium than Cooked Long-grain Brown Rice.
• While 7 oz of Cooked Long-grain Brown Rice contain 1.6 times more Copper and 1.3 times more Zinc than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Long-grain Brown Rice contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per seven ounces.
• Both Cooked Oat Bran as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Oat Bran have 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• While 7 oz of Cooked Long-grain Brown Rice contain 3.1 times more Energy and 2.2 times more Carbohydrate than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Long-grain Brown Rice offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Oat Bran provide inadequate amounts of Energy and Omega 6
• Both Cooked Oat Bran as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in seven ounces.