Comparing Nutrients in 7 ounces Cooked Regular Long-grain White Rice enriched VS Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Oats	17%	16%	67%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Oats	Recommended Dietary Allowance
Energy	8.9% 258kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	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	0.72% 0.12g	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	43% 56g	101% 132g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	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	2.1% 0.79g	55.4% 21g	38g per day for Men 19-50 years
Protein	9.53% 5.34g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	28.8% 115μg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Oats	Recommended Dietary Allowance
Calcium	2% 20mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	138% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	2.04% 81.6μg	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	29.8% 2.4mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	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	12% 85.3mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	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	8.84% 0.97mg	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	3.67% 136g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice enriched VS Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Regular Long-grain White Rice enriched 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 Regular Long-grain White Rice enriched vs Oats:

• 7 ounces of Cooked Regular Long-grain White Rice enriched have 1.5 times more Vitamin B3 than Oats.
• While 7 oz of Oats contain 4.7 times more Vitamin B1, 10.7 times more Vitamin B2, 3.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Oats provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Regular Long-grain White Rice enriched 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 Regular Long-grain White Rice enriched vs Oats:

• 7 oz of Oats contain 5.4 times more Calcium, 9.1 times more Copper, 3.9 times more Iron, 14.8 times more Magnesium, 10.4 times more Manganese, 12.2 times more Phosphorus, 12.3 times more Potassium, 3.4 times more Selenium and 8.1 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 7 ounces of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oats contain 3 times more Energy, 24.6 times more Fat, 15.8 times more Saturated Fat, 8.5 times more Omega 3, 39.1 times more Omega 6, 2.4 times more Carbohydrate, 26.5 times more Fiber and 6.3 times more Protein than Cooked Regular Long-grain White Rice enriched.
• 7 ounces of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber