Comparing Nutrients in 7 ounces UNCLE BEN'S Dry Parboiled Brown Rice VS Oats

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Oats	17%	16%	67%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Oats	Recommended Dietary Allowance
Energy	25.3% 734kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	5.63% 5.46g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	3% 0.95g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	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	120% 156g	101% 132g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	% 0.99g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	55.4% 21g	38g per day for Men 19-50 years
Protein	27% 15g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled 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	46% 0.55mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.7% 9.87mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	6.95% 27.8μg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Oats	Recommended Dietary Allowance
Calcium	1.6% 16mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	28.8% 2.3mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	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	78% 546mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BEN'S Dry Parboiled Brown Rice VS Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice vs Oats:

• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have 5.2 times more Vitamin B3 and 3.4 times more Vitamin B6 than Oats.
• While 7 oz of Oats contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5 and 4 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice vs Oats:

• 7 oz of Oats contain 6.8 times more Calcium, 1.9 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 2 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Oats contain similar levels of Selenium per seven ounces.
• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oats contain 2.5 times more Fat, 2.5 times more Saturated Fat, 4.3 times more Omega 3, 3 times more Omega 6, 3 times more Fiber and 2.2 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Oats offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3