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

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Oats	17%	16%	67%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Oats	Recommended Dietary Allowance
Energy	25% 724kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	122% 159g	101% 132g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	55.4% 21g	38g per day for Men 19-50 years
Protein	25.3% 14g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White 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	95% 1.14mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.48% 0.097mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	115% 458μg	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Oats	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	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	107% 8.55mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	32.6% 228mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	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	19.7% 2.16mg	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.44% 16.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Enriched Regular Long-grain White Rice have 4.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Oats.
• While 7 oz of Oats contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B2 and 1.3 times more Vitamin B5 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White 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 Enriched Regular Long-grain White Rice vs Oats:

• 7 oz of Oats contain 1.9 times more Calcium, 2.8 times more Copper, 7.1 times more Magnesium, 4.5 times more Manganese, 4.5 times more Phosphorus, 3.7 times more Potassium, 1.7 times more Selenium and 3.6 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Oats contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Regular Long-grain White Rice have 1.2 times more Carbohydrate than Oats.
• While 7 oz of Oats contain 10.5 times more Fat, 6.8 times more Saturated Fat, 3.6 times more Omega 3, 16.6 times more Omega 6, 8.2 times more Fiber and 2.4 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Oats offer comparable quantities of Energy per seven ounces.
• 7 ounces of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6