Comparing Nutrients in 100 calories Oats VS Enriched Regular Long-grain White Rice

Weight per 100 calories

• Oats: 25.7g
• Enriched Regular Long-grain White Rice: 27.4g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Oats or Enriched Regular Long-grain White Rice?

Macros Ratio

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

Macro Nutrients

	Oats	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.15% 0.049g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	0.53% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	0.045% 0.033g	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	0.008% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 0.022g	g per day for Men 19-50 years
Fiber	7.17% 2.72g	0.94% 0.36g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	3.5% 1.95g	56g per day for Men 19-50 years

Vitamins

	Oats	Enriched Regular Long-grain White 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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.54% 0.25mg	7.18% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.94% 0.35mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.35% 0.031mg	3.46% 0.045mg	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	16% 63.3μg	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	NA	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.023% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.77% 7.67mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	6.7% 0.06mg	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.5mg	1.63% 6.85mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	13% 0.3mg	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	4.5% 31.5mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	0.93% 31.5mg	3400mg per day for Men 19-50 years
Selenium	12% 6.53μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	0.086% 3.2g	3700g per day for Men 19-50 years

Oats VS Enriched Regular Long-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oats or Enriched Regular Long-grain White Rice?

Lets compare vitamin content per 100 calories of Oats vs Enriched Regular Long-grain White Rice:

• 100 calories of Oats have 1.2 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.3 times more Vitamin B5 than Enriched Regular Long-grain White Rice.
• While 100 kcal of Enriched Regular Long-grain White Rice contain 4.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.4 times more Vitamin B9 than Oats.
• 100 calories of Oats have insufficient amounts of Vitamin B3
• 100 calories of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Oats as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oats vs Enriched Regular Long-grain White Rice:

• 100 calories of Oats have 2.7 times more Copper, 6.6 times more Magnesium, 4.2 times more Manganese, 4.3 times more Phosphorus, 3.5 times more Potassium, 1.6 times more Selenium and 3.4 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Oats and Enriched Regular Long-grain White Rice contain similar levels of Iron per 100 calories.
• 100 calories of Enriched Regular Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Oats as well as Enriched Regular Long-grain White Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oats have 15.6 times more Omega 6, 7.7 times more Fiber and 2.2 times more Protein than Enriched Regular Long-grain White Rice.
• While 100 kcal of Enriched Regular Long-grain White Rice contain 1.3 times more Carbohydrate than Oats.
• Both Oats and Enriched Regular Long-grain White Rice offer comparable quantities of Energy per 100 calories.
• 100 calories of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6 and Fiber
• Both Oats as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 in 100 calories.