Comparing Nutrients in 100 grams Oats VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Oats	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	13.4% 389kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	2.84% 2.75g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.42g	4.77% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	60.5% 78.7g	130g per day for Men 19-50 years
Sugars	NA	0.69% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Fiber	28% 10.6g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	30% 17g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Oats	UNCLE BEN'S Dry Parboiled 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	63.6% 0.76mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	7.08% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.15% 0.12mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	73% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 56μg	3.5% 14μg	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	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	5.4% 54mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	36.3% 0.33mg	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	59% 4.7mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	129% 2.98mg	2.3mg per day for Men 19-50 years
Molybdenum	356% 160μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.7% 523mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	6.44% 219mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	46% 25μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.27% 9.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oats vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Oats have 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5 and 4 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 5.2 times more Vitamin B3 and 3.4 times more Vitamin B6 than Oats.
• Both Oats as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oats vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Oats have 6.8 times more Calcium, 1.9 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 2 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Oats and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oats have 2.5 times more Fat, 2.5 times more Saturated Fat, 4.3 times more Omega 3, 3 times more Omega 6, 3 times more Fiber and 2.2 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Oats and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Energy and Carbohydrate per 100 g.
• Both Oats as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.