Comparing Nutrients in 7 ounces Oat Bran VS Oats

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Oats	17%	16%	67%

Macro Nutrients

	Oat Bran	Oats	Recommended Dietary Allowance
Energy	17% 488kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	8.24% 2.64g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	31% 5.25g	28.3% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	101% 132g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	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	80.4% 30.6g	55.4% 21g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	145% 43.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.8% 103μg	27.8% 111μg	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	13.4% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Oats	Recommended Dietary Allowance
Calcium	11.5% 115mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	138% 1.24mg	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	134% 10.7mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	111% 466mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	424% 9.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	706% 318μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	208% 1457mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	163% 89.7μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran VS Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Oat Bran versus 7 oz of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oat Bran vs Oats:

• 7 ounces of Oat Bran have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.4 times more Vitamin B6 than Oats.
• Both Oat Bran and Oats provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Raw Oat Bran as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oat Bran vs Oats:

• 7 ounces of Oat Bran have 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than Oats.
• While 7 oz of Oats contain 1.6 times more Copper and 1.3 times more Zinc than Raw Oat Bran.
• Both Oat Bran and Oats contain similar levels of Calcium, Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Bran have 1.5 times more Fiber than Oats.
• While 7 oz of Oats contain 1.6 times more Energy than Raw Oat Bran.
• Both Oat Bran and Oats offer comparable quantities of Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per seven ounces.