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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Long-grain Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Energy	12.7% 367kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	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	58.7% 76.3g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	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	% 0.66g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	5.73% 3.2g	56g per day for Men 19-50 years

Vitamins

	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	45% 0.54mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	0.9% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.6% 5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.75% 23μg	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	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	0.9% 9mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	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	16% 1.3mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	42% 0.96mg	2.3mg per day for Men 19-50 years
Molybdenum	142% 64μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.4% 311mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.27% 84g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of 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 Long-grain Brown Rice vs Cooked Oat Bran:

• 100 grams of Long-grain Brown Rice have 3.4 times more Vitamin B1, 2.8 times more Vitamin B2, 45.1 times more Vitamin B3, 4.9 times more Vitamin B5, 19.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cooked Oat Bran.
• 100 grams of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw 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 Long-grain Brown Rice vs Cooked Oat Bran:

• 100 grams of Long-grain Brown Rice have 4.6 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 2.7 times more Potassium, 2.2 times more Selenium and 4 times more Zinc than Cooked Oat Bran.
• While 100 g of Cooked Oat Bran contain 7.1 times more Water than Raw Long-grain Brown Rice.
• Both Raw 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 Long-grain Brown Rice have 9.2 times more Energy, 3.7 times more Fat, 2.1 times more Omega 3, 3 times more Omega 6, 6.7 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Cooked Oat Bran.
• 100 grams of Cooked Oat Bran provide inadequate amounts of Energy, Omega 3 and Omega 6