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Comparing Nutrients in 100 grams OatsVS Brown Rice

Macros Ratio

Protein Fat Carbs

Oats
17%
16%
67%
Brown Rice
8%
7%
85%
100 g ▼

Macro Nutrients

13.4%389kcal
Energy
12.5%362kcal
389 kcalvs362 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.1%6.9g
Fat
2.76%2.68g
6.9 gvs2.68 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.8%1.2g
Saturated Fat
1.68%0.54g
1.2 gvs0.54 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.94%0.11g
Omega 3
2.56%0.041g
0.11 gvs0.041 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14.3%2.42g
Omega 6
5.4%0.92g
2.42 gvs0.92 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51%66.3g
Carbohydrate
58.6%76g
66.3 gvs76 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28%10.6g
Fiber
8.95%3.4g
10.6 gvs3.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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30%17g
Protein
13.4%7.5g
17 gvs7.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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63.6%0.76mg
Vitamin B1
34.4%0.41mg
Thiamine
0.76 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.7%0.14mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.14 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6%0.96mg
Vitamin B3
27%4.3mg
Niacin, nicotinic acid, niacinamide
0.96 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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27%1.35mg
Vitamin B5
29.8%1.5mg
Pantothenic acid
1.35 mgvs1.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.15%0.12mg
Vitamin B6
39%0.51mg
Pyridoxine
0.12 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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73%22μg
Vitamin B7
NA
Biotin
22 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%56μg
Vitamin B9
5%20μg
Folates and Folic Acid
56 μgvs20 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.4%54mg
Calcium
3.3%33mg
54 mgvs33 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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69.6%0.63mg
Copper
30.8%0.28mg
0.63 mgvs0.28 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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59%4.7mg
Iron
22.5%1.8mg
4.7 mgvs1.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42%177mg
Magnesium
34%143mg
177 mgvs143 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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214%4.9mg
Manganese
163%3.74mg
4.9 mgvs3.74 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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356%160μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
160 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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74.7%523mg
Phosphorus
37.7%264mg
523 mgvs264 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.6%429mg
Potassium
7.9%268mg
429 mgvs268 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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46%25.4μg
Selenium
NA
25.4 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0.27%4mg
2 mgvs4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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36%3.97mg
Zinc
18.4%2.02mg
3.97 mgvs2.02 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8.22g
Water
0.33%12.4g
8.22 gvs12.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Oats vs Brown Rice:
Comparing minerals per 100 grams for Oats vs Brown Rice:
Comparison of macro-nutrients per 100 grams:



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