Comparing Nutrients in 100 grams Cooked Long-grain Brown Rice VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Cooked Long-grain Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Energy	4.24% 123kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	5.73% 3.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	0.9% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.25% 9μg	1.5% 6μg	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	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	0.3% 3mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	7.33% 0.066mg	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	7% 0.56mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	42% 0.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.7% 103mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.8μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Long-grain Brown Rice VS Cooked Oat Bran per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Long-grain Brown Rice versus 100 g of Cooked Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Long-grain Brown Rice vs Cooked Oat Bran:

• 100 grams of Cooked Long-grain Brown Rice have 2 times more Vitamin B2, 17.8 times more Vitamin B3, 1.8 times more Vitamin B5, 4.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Oat Bran.
• Both Cooked Long-grain Brown Rice and Cooked Oat Bran provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Long-grain Brown Rice as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Long-grain Brown Rice vs Cooked Oat Bran:

• 100 grams of Cooked Long-grain Brown Rice have 1.6 times more Copper and 1.3 times more Zinc than Cooked Oat Bran.
• While 100 g of Cooked Oat Bran contain 1.6 times more Iron and 1.3 times more Selenium than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Oat Bran contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per 100 grams.
• Both Cooked Long-grain Brown Rice as well as Cooked Oat Bran lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Long-grain Brown Rice have 3.1 times more Energy and 2.2 times more Carbohydrate than Cooked Oat Bran.
• While 100 g of Cooked Oat Bran contain 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Oat Bran offer comparable quantities of Protein per 100 grams.
• 100 grams of Cooked Oat Bran provide inadequate amounts of Energy and Omega 6
• Both Cooked Long-grain Brown Rice as well as Cooked Oat Bran provide inadequate amounts of Omega 3 in 100 grams.