Comparing Nutrients in 7 ounces Oats VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Oats	Wheat Bran	Recommended Dietary Allowance
Energy	26.6% 772kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	8.7% 8.43g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	224% 85g	38g per day for Men 19-50 years
Protein	60% 33.5g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Oats	Wheat 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	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	88% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	199% 2.6mg	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	39% 157μg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Wheat Bran	Recommended Dietary Allowance
Calcium	10.7% 107mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	220% 2mg	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	262% 21mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	289% 1213mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	992% 23mg	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	287% 2010mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	69% 2346mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	71.6% 7.88mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.53% 19.6g	3700g per day for Men 19-50 years

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

• Oats have 1.5 times more Vitamin B1 than Crude Wheat Bran.
• While Crude Wheat Bran contains 4.2 times more Vitamin B2, 14.1 times more Vitamin B3, 1.6 times more Vitamin B5, 10.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oats.
• Both Oats as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oats vs Wheat Bran:

• Crude Wheat Bran contains 1.4 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Potassium, 3.1 times more Selenium and 1.8 times more Zinc than Oats.

Comparison of macro-nutrients per 7 ounces:

• Oats have 1.8 times more Energy, 1.6 times more Fat and 1.9 times more Saturated Fat than Crude Wheat Bran.
• While Crude Wheat Bran contains 1.5 times more Omega 3 and 4 times more Fiber than Oats.
• Both Oats and Crude Wheat Bran have similar amounts of Omega 6, Carbohydrate and Protein per 7 oz.
• Both Oats as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.