Comparing Nutrients in 100 calories Oats VS Cooked Brown Rice

Weight per 100 calories

• Oats: 25.7g
• Cooked Brown Rice: 89.3g

Oats have 3.5 times more energy per 100g than Cooked Brown Rice. It has high energy density when compared to other foods. Cooked Medium-grain Brown Rice having average energy density.

Which food has more nutrients per 100 calories - Oats or Cooked Brown Rice?

Macros Ratio

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

Macro Nutrients

	Oats	Cooked Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	16% 21g	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	7.17% 2.72g	4.23% 1.6g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Oats	Cooked 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	16.3% 0.2mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	0.82% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.54% 0.25mg	7.42% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.94% 0.35mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.35% 0.031mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18.8% 5.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.6% 14.4μg	0.89% 3.57μg	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

	Oats	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.89% 8.93mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	8.04% 0.072mg	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	15% 1.2mg	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	11% 45.5mg	9.35% 39.3mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	42.6% 0.98mg	2.3mg per day for Men 19-50 years
Molybdenum	91% 41μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.2% 134mg	9.82% 68.8mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	2.07% 70.5mg	3400mg per day for Men 19-50 years
Selenium	12% 6.53μg	NA	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	1.76% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oats vs Cooked Brown Rice:

• Oats have 2.2 times more Vitamin B1, 3.3 times more Vitamin B2 and 4 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 4.8 times more Vitamin B3 and 4.3 times more Vitamin B6 than Oats.
• Both Oats and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B5 per 100 kcal.
• Both Oats as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oats vs Cooked Brown Rice:

• Oats have 1.6 times more Calcium, 2.2 times more Copper, 2.6 times more Iron, 1.3 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 30.8 times more Water than Oats.
• Both Oats and Cooked Medium-grain Brown Rice have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oats have 2.4 times more Fat, 2.5 times more Omega 3, 2.5 times more Omega 6, 1.7 times more Fiber and 2.1 times more Protein than Cooked Medium-grain Brown Rice.
• Both Oats and Cooked Medium-grain Brown Rice have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Oats as well as Cooked Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.