Comparing Nutrients in 100 grams Cooked Regular Long-grain White Rice enriched VS Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Oats	17%	16%	67%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Oats	Recommended Dietary Allowance
Energy	4.5% 130kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	21.7% 28g	51% 66.3g	130g per day for Men 19-50 years
Sugars	0.069% 0.05g	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	1.05% 0.4g	28% 10.6g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	63.6% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.23% 1.48mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	14.5% 58μg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Oats	Recommended Dietary Allowance
Calcium	1% 10mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	7.67% 0.069mg	69.6% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	1.03% 41μg	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	15% 1.2mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	6.14% 43mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice enriched VS Oats per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Regular Long-grain White Rice enriched versus 100 g of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Regular Long-grain White Rice enriched vs Oats:

• 100 grams of Cooked Regular Long-grain White Rice enriched have 1.5 times more Vitamin B3 than Oats.
• While 100 g of Oats contain 4.7 times more Vitamin B1, 10.7 times more Vitamin B2, 3.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Oats provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Regular Long-grain White Rice enriched 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 Cooked Regular Long-grain White Rice enriched vs Oats:

• 100 g of Oats contain 5.4 times more Calcium, 9.1 times more Copper, 3.9 times more Iron, 14.8 times more Magnesium, 10.4 times more Manganese, 12.2 times more Phosphorus, 12.3 times more Potassium, 3.4 times more Selenium and 8.1 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 100 grams of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Oats contain 3 times more Energy, 24.6 times more Fat, 15.8 times more Saturated Fat, 8.5 times more Omega 3, 39.1 times more Omega 6, 2.4 times more Carbohydrate, 26.5 times more Fiber and 6.3 times more Protein than Cooked Regular Long-grain White Rice enriched.
• 100 grams of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber