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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Long-grain Brown Rice	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	89.5% 1.07mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	25.8% 103μg	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	7.94% 1.2mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Oat Bran	Recommended Dietary Allowance
Calcium	1.8% 18mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	89% 0.8mg	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	32% 2.56mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	111% 466mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	486% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	282% 127μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88% 617mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	163% 89.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Oat Bran per 7 oz

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

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

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

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

• 7 oz of Raw Oat Bran contain 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.
• 7 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Long-grain Brown Rice have 1.5 times more Energy than Oat Bran.
• While 7 oz of Raw Oat Bran contain 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.
• Both Long-grain Brown Rice and Oat Bran offer comparable quantities of Carbohydrate per seven ounces.