Comparing Nutrients in 100 calories Oat Bran VS Cooked Long-grain Brown Rice

Weight per 100 calories

• Oat Bran: 40.7g
• Cooked Long-grain Brown Rice: 81.3g

Oat Bran has 2 times more energy per 100g than Cooked Long-grain Brown Rice. It has above average energy density when compared to other foods. Cooked Long-grain Brown Rice having average energy density.

Discover which food has more nutrients per 100 calories - Oat Bran or Cooked Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	3.07% 0.049g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6.32% 1.08g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	16% 20.8g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	0.27% 0.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	16.5% 6.26g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	12.6% 7.03g	3.98% 2.23g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.88% 0.089mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.16% 0.067mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21μg	1.83% 7.3μg	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	2.74% 0.41mg	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	0.14% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	2.36% 23.6mg	0.24% 2.44mg	1000mg per day for Men 19-50 years
Copper	18.2% 0.16mg	9.58% 0.086mg	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	27.5% 2.2mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	22.7% 96mg	7.55% 31.7mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	34.4% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.6% 298mg	12% 83.7mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	33.4% 18.4μg	8.57% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	0.22% 3.25mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	5.25% 0.58mg	11mg per day for Men 19-50 years
Water	0.072% 2.66g	1.54% 57g	3700g per day for Men 19-50 years

Oat Bran VS Cooked Long-grain Brown Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oat Bran or Cooked Long-grain Brown Rice?

Lets compare vitamin content per 100 calories of Oat Bran vs Cooked Long-grain Brown Rice:

• 100 calories of Oat Bran have 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B5, 2.9 times more Vitamin B9 and 3 times more Vitamin E than Cooked Long-grain Brown Rice.
• While 100 kcal of Cooked Long-grain Brown Rice contain 5.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Oat Bran.
• 100 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raw Oat Bran as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oat Bran vs Cooked Long-grain Brown Rice:

• 100 calories of Oat Bran have 9.7 times more Calcium, 1.9 times more Copper, 4.8 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 3.6 times more Phosphorus, 3.3 times more Potassium, 3.9 times more Selenium and 2.2 times more Zinc than Cooked Long-grain Brown Rice.
• 100 calories of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oat Bran have 3.6 times more Fat, 5.5 times more Omega 3, 3.7 times more Omega 6, 1.3 times more Carbohydrate, 4.8 times more Fiber and 3.2 times more Protein than Cooked Long-grain Brown Rice.
• Both Oat Bran and Cooked Long-grain Brown Rice offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6