Comparing Nutrients in 7 ounces Cooked Long-grain Brown Rice VS Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Oats	17%	16%	67%

Macro Nutrients

	Cooked Long-grain Brown Rice	Oats	Recommended Dietary Allowance
Energy	8.4% 244kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	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	39% 50.8g	101% 132g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	55.4% 21g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	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	4.47% 18μg	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	2.25% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Oats	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	14% 1.1mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	29% 204mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	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	13% 1.4mg	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	3.77% 139g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Long-grain Brown Rice vs Oats:

• Cooked Long-grain Brown Rice has 2.7 times more Vitamin B3 than Oats.
• While Oats contain 4.3 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B5 and 6.2 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Oats have similar amounts of Vitamin B6 per 7 oz.
• Both Cooked Long-grain Brown Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Long-grain Brown Rice vs Oats:

• Cooked Long-grain Brown Rice has 8.5 times more Water than Oats.
• While Oats contain 18 times more Calcium, 5.9 times more Copper, 8.4 times more Iron, 4.5 times more Magnesium, 5 times more Manganese, 5.1 times more Phosphorus, 5 times more Potassium, 4.4 times more Selenium and 5.6 times more Zinc than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 7 ounces:

• Oats contain 3.2 times more Energy, 7.1 times more Fat, 4.7 times more Saturated Fat, 10.1 times more Omega 3, 6.8 times more Omega 6, 2.6 times more Carbohydrate, 6.6 times more Fiber and 6.2 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.