Comparing Nutrients in 100 grams UNCLE BEN'S Dry Parboiled Brown Rice VS Oats

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Oats	17%	16%	67%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Oats	Recommended Dietary Allowance
Energy	12.8% 370kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	2.84% 2.75g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.77% 0.81g	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	60.5% 78.7g	51% 66.3g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Fiber	9.2% 3.5g	28% 10.6g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	30% 17g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled 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	23% 0.28mg	63.6% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.08% 0.092mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	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	3.5% 14μg	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	0.6% 0.09mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Oats	Recommended Dietary Allowance
Calcium	0.8% 8mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	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	14.5% 1.16mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	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	39.3% 275mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	6.44% 219mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	46% 25μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.27% 9.8g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BEN'S Dry Parboiled Brown Rice VS Oats per 100 g

Compare the macro and micronutrient content in 100 g of UNCLE BEN'S Dry Parboiled Brown Rice versus 100 g of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of UNCLE BEN'S Dry Parboiled Brown Rice vs Oats:

• 100 grams of UNCLE BEN'S Dry Parboiled Brown Rice have 5.2 times more Vitamin B3 and 3.4 times more Vitamin B6 than Oats.
• While 100 g of Oats contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5 and 4 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for UNCLE BEN'S Dry Parboiled Brown Rice vs Oats:

• 100 g of Oats contain 6.8 times more Calcium, 1.9 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 2 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Oats contain similar levels of Selenium per 100 grams.
• 100 grams of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Oats contain 2.5 times more Fat, 2.5 times more Saturated Fat, 4.3 times more Omega 3, 3 times more Omega 6, 3 times more Fiber and 2.2 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Oats offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3