Comparing Nutrients in 7 ounces Cooked Brown Rice VS Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Oats	17%	16%	67%

Macro Nutrients

	Cooked Brown Rice	Oats	Recommended Dietary Allowance
Energy	7.66% 222kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	36% 46.7g	101% 132g	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	9.4% 3.57g	55.4% 21g	38g per day for Men 19-50 years
Protein	8.22% 4.6g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	17% 0.2mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	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	2% 7.94μg	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	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

	Cooked Brown Rice	Oats	Recommended Dietary Allowance
Calcium	2% 20mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	13% 1.05mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	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	22% 153mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	NA	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Oats per 7 oz

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

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

• 7 ounces of Cooked Brown Rice have 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Oats.
• While 7 oz of Oats contain 7.5 times more Vitamin B1, 11.6 times more Vitamin B2, 3.4 times more Vitamin B5 and 14 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• 7 ounces of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Medium-grain Brown Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Oats contain 5.4 times more Calcium, 7.7 times more Copper, 8.9 times more Iron, 4 times more Magnesium, 4.5 times more Manganese, 6.8 times more Phosphorus, 5.4 times more Potassium and 6.4 times more Zinc than Cooked Medium-grain Brown Rice.
• 7 ounces of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oats contain 3.5 times more Energy, 8.3 times more Fat, 7.4 times more Saturated Fat, 8.5 times more Omega 3, 8.6 times more Omega 6, 2.8 times more Carbohydrate, 5.9 times more Fiber and 7.3 times more Protein than Cooked Medium-grain Brown Rice.
• 7 ounces of Cooked Brown Rice provide inadequate amounts of Omega 3 and Omega 6