Comparing Nutrients in 100 grams Oats VS 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	13.4% 389kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.42g	0.86% 0.15g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	NA	0.17% 0.12g	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	0.028% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	28% 10.6g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	30% 17g	12.7% 7.13g	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	63.6% 0.76mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.15% 0.12mg	12.6% 0.16mg	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	57.8% 231μg	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	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	5.4% 54mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	24.4% 0.22mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	47.3% 1.1mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.31% 11.6g	3700g per day for Men 19-50 years

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

• Oats have 1.3 times more Vitamin B1, 2.8 times more Vitamin B2 and 1.3 times more Vitamin B5 than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 4.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Oats.
• 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 g.

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

• Oats have 1.9 times more Calcium, 2.8 times more Copper, 7.1 times more Magnesium, 4.5 times more Manganese, 4.5 times more Phosphorus, 3.7 times more Potassium, 1.7 times more Selenium and 3.6 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Oats and Enriched Regular Long-grain White Rice have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oats have 10.5 times more Fat, 6.8 times more Saturated Fat, 3.6 times more Omega 3, 16.6 times more Omega 6, 8.2 times more Fiber and 2.4 times more Protein than Enriched Regular Long-grain White Rice.
• Both Oats and Enriched Regular Long-grain White Rice have similar amounts of Energy and Carbohydrate per 100 g.
• Both Oats as well as Enriched Regular Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.