Comparing Nutrients in 100 grams Brown Rice VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Energy	12.5% 362kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	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	58.6% 76g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	5.73% 3.2g	56g per day for Men 19-50 years

Vitamins

	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	34.4% 0.41mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	0.9% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	5% 20μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	3.3% 33mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	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	22.5% 1.8mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	37.7% 264mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	NA	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	18.4% 2.02mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	2.27% 84g	3700g per day for Men 19-50 years

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

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

• 100 grams of Brown Rice have 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 29.9 times more Vitamin B3, 6.9 times more Vitamin B5, 20.4 times more Vitamin B6 and 3.3 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 Medium-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 Brown Rice vs Cooked Oat Bran:

• 100 grams of Brown Rice have 3.3 times more Calcium, 4.2 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 2.9 times more Potassium and 3.8 times more Zinc than Cooked Oat Bran.
• While 100 g of Cooked Oat Bran contain 6.8 times more Water than Raw Medium-grain Brown Rice.
• 100 grams of Cooked Oat Bran lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brown Rice have 9.1 times more Energy, 3.1 times more Fat, 2.7 times more Omega 3, 2.8 times more Omega 6, 6.7 times more Carbohydrate, 1.3 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