Comparing Nutrients in 100 grams Brown Rice VS Oats

Macros Ratio

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

Macro Nutrients

	Brown Rice	Oats	Recommended Dietary Allowance
Energy	12.5% 362kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	14.3% 2.42g	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% 66.3g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Oats	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	63.6% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	14% 56μg	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	Oats	Recommended Dietary Allowance
Calcium	3.3% 33mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	69.6% 0.63mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	214% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	356% 160μg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	NA	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.22% 8.22g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 4.5 times more Vitamin B3 and 4.3 times more Vitamin B6 than Oats.
• While Oats contain 1.8 times more Vitamin B1, 3.2 times more Vitamin B2 and 2.8 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Oats have similar amounts of Vitamin B5 per 100 g.
• Both Raw Medium-grain Brown Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Brown Rice vs Oats:

• Oats contain 1.6 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 1.3 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Oats have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oats contain 2.6 times more Fat, 2.3 times more Saturated Fat, 2.7 times more Omega 3, 2.6 times more Omega 6, 3.1 times more Fiber and 2.3 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Oats have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Medium-grain Brown Rice as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.