Comparing Nutrients in 7 ounces Oats VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Oats	Cooked Oat Bran	Recommended Dietary Allowance
Energy	26.6% 772kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	NA	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	55.4% 21g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	60% 33.5g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Oats	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	145% 43.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	2.98% 12μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	10.7% 107mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	14.6% 0.13mg	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	117% 9.37mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	83% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	706% 318μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	148% 1038mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	27.8% 15.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	71.6% 7.88mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Cooked Oat Bran per 7 oz

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

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

• 7 ounces of Oats have 4.8 times more Vitamin B1, 4.1 times more Vitamin B2, 6.7 times more Vitamin B3, 6.2 times more Vitamin B5, 4.8 times more Vitamin B6 and 9.3 times more Vitamin B9 than Cooked Oat Bran.
• 7 ounces of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Oats as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oats vs Cooked Oat Bran:

• 7 ounces of Oats have 5.4 times more Calcium, 9.5 times more Copper, 5.4 times more Iron, 4.4 times more Magnesium, 5.1 times more Manganese, 4.4 times more Phosphorus, 4.7 times more Potassium, 3.3 times more Selenium and 7.5 times more Zinc than Cooked Oat Bran.
• While 7 oz of Cooked Oat Bran contain 10.2 times more Water than Oats.
• 7 ounces of Cooked Oat Bran lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oats have 9.7 times more Energy, 8 times more Fat, 7.5 times more Saturated Fat, 7.4 times more Omega 3, 7.5 times more Omega 6, 5.8 times more Carbohydrate, 4.1 times more Fiber and 5.3 times more Protein than Cooked Oat Bran.
• 7 ounces of Cooked Oat Bran provide inadequate amounts of Energy, Omega 3 and Omega 6