Comparing Nutrients in 7 ounces Oat Bran VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Oat Bran	Cooked Brown Rice	Recommended Dietary Allowance
Energy	17% 488kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	8.24% 2.64g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	31% 5.25g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	36% 46.7g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	8.22% 4.6g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Cooked 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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	22.7% 0.3mg	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	25.8% 103μg	2% 7.94μg	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	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	11.5% 115mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	18% 0.16mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	111% 466mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	95% 2.18mg	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	208% 1457mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	163% 89.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.9% 145g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oat Bran have 11.5 times more Vitamin B1, 18.3 times more Vitamin B2, 3.8 times more Vitamin B5 and 13 times more Vitamin B9 than Cooked Brown Rice.
• While 7 oz of Cooked Medium-grain Brown Rice contain 1.4 times more Vitamin B3 than Raw Oat Bran.
• Both Oat Bran and Cooked Brown Rice provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Oat Bran as well as Cooked Medium-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 Oat Bran vs Cooked Brown Rice:

• 7 ounces of Oat Bran have 5.8 times more Calcium, 5 times more Copper, 10.2 times more Iron, 5.3 times more Magnesium, 5.1 times more Manganese, 9.5 times more Phosphorus, 7.2 times more Potassium and 5 times more Zinc than Cooked Brown Rice.
• 7 ounces of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Bran have 2.2 times more Energy, 8.5 times more Fat, 8 times more Saturated Fat, 9.3 times more Omega 3, 9.3 times more Omega 6, 2.8 times more Carbohydrate, 8.6 times more Fiber and 7.5 times more Protein than Cooked Brown Rice.
• 7 ounces of Cooked Brown Rice provide inadequate amounts of Omega 3 and Omega 6