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

Macros Ratio

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

Macro Nutrients

	Oat Bran	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17% 488kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	8.24% 2.64g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	31% 5.25g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	116% 151g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	1.8% 1.3g	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	% 1.3g	g per day for Men 19-50 years
Fiber	80.4% 30.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	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	193% 2.32mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.8% 103μg	11.4% 45.6μg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	11.5% 115mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	66.6% 0.6mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	111% 466mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	246% 5.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	282% 127μg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	163% 89.7μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Raw Oat Bran has 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.
• While Raw Long-grain Brown Rice contains 7 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Oat Bran.
• Both Raw Oat Bran as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Raw Oat Bran has 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.

Comparison of macro-nutrients per 7 ounces:

• Raw Oat Bran has 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.
• While Raw Long-grain Brown Rice contains 1.5 times more Energy than Raw Oat Bran.
• Both Raw Oat Bran and Raw Long-grain Brown Rice have similar amounts of Carbohydrate per 7 oz.
• Both Raw Oat Bran as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.