Comparing Nutrients in 100 calories Cooked Oat BranVS Long-grain Brown Rice

Weight per 100 calories

Cooked Oat Bran

250g

Long-grain Brown Rice

27g

Raw Long-grain Brown Rice has 9.2 times more energy per unit of mass than Cooked Oat Bran, which is high in comparison to other foods. Cooked Oat Bran having low energy density.

Which food has more nutrients per 100 calories - Cooked Oat Bran or Long-grain Brown Rice?

Macros Ratio

Protein Fat Carbs

Cooked Oat Bran

19%

12%

69%

Long-grain Brown Rice

84%

100 kcal ▼

Macro Nutrients

Cooked Oat Branvs Long-grain Brown Rice

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.2%2.15g

Fat

0.9%0.87g

2.15 gvs0.87 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.27%0.41g

Saturated Fat

0.5%0.16g

0.41 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.34%0.038g

Omega 3

0.54%0.009g

0.038 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.76%0.81g

Omega 6

1.55%0.26g

0.81 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22%28.6g

Carbohydrate

16%20.8g

28.6 gvs20.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.25%0.18g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.18g

NA gvs0.18 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.5g

Fiber

2.6%0.98g

6.5 gvs0.98 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.3%8.03g

Protein

3.67%2.05g

8.03 gvs2.05 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Oat Branvs Long-grain Brown Rice

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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33.3%0.4mg

Vitamin B1

12.3%0.15mg

Thiamine

0.4 mgvs0.15 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.54%0.085mg

Vitamin B2

2%0.026mg

Riboflavin

0.085 mgvs0.026 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.25%0.36mg

Vitamin B3

11%1.77mg

Niacin, nicotinic acid, niacinamide

0.36 mgvs1.77 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.54mg

Vitamin B5

5.78%0.29mg

Pantothenic acid

0.54 mgvs0.29 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.8%0.063mg

Vitamin B6

10%0.13mg

Pyridoxine

0.063 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

4.53%1.36μg

Biotin

NA μgvs1.36 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.75%15μg

Vitamin B9

1.57%6.27μg

Folates and Folic Acid

15 μgvs6.27 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

1.1%0.16mg

Tocopherols and Tocotrienols

NA mgvs0.16 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.14%0.16μg

Phytomenadione or phylloquinone

NA μgvs0.16 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Oat Branvs Long-grain Brown Rice

2.5%25mg

Calcium

0.25%2.45mg

25 mgvs2.45 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.3%0.17mg

Copper

9.14%0.082mg

0.17 mgvs0.082 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27.5%2.2mg

Iron

4.4%0.35mg

2.2 mgvs0.35 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg

Magnesium

7.53%31.6mg

100 mgvs31.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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105%2.4mg

Manganese

33.8%0.78mg

2.4 mgvs0.78 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

38.7%17.4μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs17.4 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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42.5%298mg

Phosphorus

12%84.7mg

298 mgvs84.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.76%230mg

Potassium

2%68mg

230 mgvs68 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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35%19.3μg

Selenium

8.47%4.66μg

19.3 μgvs4.66 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.17%2.5mg

Sodium

0.091%1.36mg

2.5 mgvs1.36 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.33mg

Zinc

5.28%0.58mg

1.33 mgvs0.58 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.68%210g

Water

0.087%3.2g

210 gvs3.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Oat Bran vs Long-grain Brown Rice:

Cooked Oat Bran has 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Long-grain Brown Rice.
While Raw Long-grain Brown Rice contains 4.9 times more Vitamin B3 and 2.1 times more Vitamin B6 than Cooked Oat Bran.
Both Cooked Oat Bran as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Oat Bran vs Long-grain Brown Rice:

Cooked Oat Bran has 10.2 times more Calcium, 2 times more Copper, 6.3 times more Iron, 3.2 times more Magnesium, 3.1 times more Manganese, 3.5 times more Phosphorus, 3.4 times more Potassium, 4.1 times more Selenium, 2.3 times more Zinc and 65.3 times more Water than Raw Long-grain Brown Rice.

Comparison of macro-nutrients per 100 calories:

Cooked Oat Bran has 2.5 times more Fat, 2.5 times more Saturated Fat, 4.3 times more Omega 3, 3.1 times more Omega 6, 1.4 times more Carbohydrate, 6.6 times more Fiber and 3.9 times more Protein than Raw Long-grain Brown Rice.
Both Cooked Oat Bran and Raw Long-grain Brown Rice have similar amounts of Energy per 100 kcal.
Both Cooked Oat Bran as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Oat BranVS Raw QuinoaLong-grain Brown RiceVS Raw QuinoaCooked Oat BranVS Cooked Long-grain Brown RiceLong-grain Brown RiceVS Cooked Long-grain Brown Rice

Compare Foods

Comparing Nutrients in 100 calories Cooked Oat BranVS Long-grain Brown Rice

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Oat Bran or Long-grain Brown Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: