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

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	Oats	Recommended Dietary Allowance
Energy	25% 728kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	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	116% 151g	101% 132g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	55.4% 21g	38g per day for Men 19-50 years
Protein	26.7% 15g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	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	89.5% 1.07mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.9μg	145% 43.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Oats	Recommended Dietary Allowance
Calcium	1.8% 18mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	32% 2.56mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	424% 9.76mg	2.3mg per day for Men 19-50 years
Molybdenum	282% 127μg	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	88% 617mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.44% 16.3g	3700g per day for Men 19-50 years

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

• Raw Long-grain Brown Rice has 6.8 times more Vitamin B3 and 4 times more Vitamin B6 than Oats.
• While Oats contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 4.4 times more Vitamin B7 and 2.4 times more Vitamin B9 than Raw Long-grain Brown Rice.
• Both Raw 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 Long-grain Brown Rice vs Oats:

• Oats contain 6 times more Calcium, 2.1 times more Copper, 3.7 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 2.5 times more Molybdenum, 1.7 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium and 1.9 times more Zinc than Raw Long-grain Brown Rice.

Comparison of macro-nutrients per 7 ounces:

• Oats contain 2.2 times more Fat, 2.1 times more Saturated Fat, 3.5 times more Omega 3, 2.5 times more Omega 6, 2.9 times more Fiber and 2.2 times more Protein than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Oats have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Long-grain Brown Rice as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.