Comparing Nutrients in 100 grams Brown Rice VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Oat Bran	17%	16%	67%

Macro Nutrients

	Brown Rice	Oat Bran	Recommended Dietary Allowance
Energy	12.5% 362kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	7.25% 7.03g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	15.6% 2.65g	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	51% 66.2g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	40.5% 15.4g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	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	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	5.84% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	12.7% 0.17mg	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	13% 52μg	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	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Oat Bran	Recommended Dietary Allowance
Calcium	3.3% 33mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	44.8% 0.4mg	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	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	245% 5.63mg	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	105% 734mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	NA	82% 45.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Rice VS Oat Bran per 100 g

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

Lets compare vitamin content per 100 grams of Brown Rice vs Oat Bran:

• 100 grams of Brown Rice have 4.6 times more Vitamin B3 and 3.1 times more Vitamin B6 than Oat Bran.
• While 100 g of Raw Oat Bran contain 2.8 times more Vitamin B1, 5.1 times more Vitamin B2 and 2.6 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Brown Rice and Oat Bran provide similar amounts of Vitamin B5 per 100 grams.
• Both Raw Medium-grain Brown Rice as well as Raw 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 Oat Bran:

• 100 g of Raw Oat Bran contain 1.8 times more Calcium, 1.5 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brown Rice have 1.5 times more Energy than Oat Bran.
• While 100 g of Raw Oat Bran contain 2.6 times more Fat, 2.5 times more Saturated Fat, 3 times more Omega 3, 2.9 times more Omega 6, 4.5 times more Fiber and 2.3 times more Protein than Raw Medium-grain Brown Rice.
• Both Brown Rice and Oat Bran offer comparable quantities of Carbohydrate per 100 grams.