Comparing Nutrients in 300 calories Oat BranVS Cooked Oat Bran

Weight per 300 calories

Oat Bran

122g

Cooked Oat Bran

750g

Oat Bran has 6.2 times more energy per 100g than Cooked Oat Bran. It has above average energy density when compared to other foods. Cooked Oat Bran having low energy density.

Which food has more nutrients per 300 calories - Oat Bran or Cooked Oat Bran?

Macros Ratio

Protein Fat Carbs

Oat Bran

17%

16%

67%

Cooked Oat Bran

19%

12%

69%

300 kcal ▼

Macro Nutrients

Oat Branvs Cooked Oat Bran

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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8.84%8.57g

Fat

6.65%6.45g

8.57 gvs6.45 g

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

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5.06%1.6g

Saturated Fat

3.82%1.22g

1.6 gvs1.22 g

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

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9.22%0.15g

Omega 3

7.03%0.11g

0.15 gvs0.11 g

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

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19%3.23g

Omega 6

14.3%2.43g

3.23 gvs2.43 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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62%80.8g

Carbohydrate

66%85.8g

80.8 gvs85.8 g

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

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2.44%1.77g

Sugars

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

1.77 gvsNA g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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49.4%18.8g

Fiber

51.3%19.5g

18.8 gvs19.5 g

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

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37.7%21g

Protein

43%24g

21 gvs24 g

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

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Vitamins

Oat Branvs Cooked Oat Bran

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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119%1.43mg

Vitamin B1

100%1.2mg

Thiamine

1.43 mgvs1.2 mg

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

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20.6%0.27mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.27 mgvs0.26 mg

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

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7.1%1.14mg

Vitamin B3

6.75%1.08mg

Niacin, nicotinic acid, niacinamide

1.14 mgvs1.08 mg

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

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36.3%1.8mg

Vitamin B5

32.6%1.63mg

Pantothenic acid

1.8 mgvs1.63 mg

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

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15.5%0.2mg

Vitamin B6

14.4%0.19mg

Pyridoxine

0.2 mgvs0.19 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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16%63.4μg

Vitamin B9

11.3%45μg

Folates and Folic Acid

63.4 μgvs45 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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8.2%1.23mg

Vitamin E

Tocopherols and Tocotrienols

1.23 mgvsNA mg

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

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3.25%3.9μg

Vitamin K

Phytomenadione or phylloquinone

3.9 μgvsNA μg

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

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Minerals

Oat Branvs Cooked Oat Bran

7.07%70.7mg

Calcium

7.5%75mg

70.7 mgvs75 mg

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

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54.6%0.49mg

Copper

55%0.5mg

0.49 mgvs0.5 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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82.5%6.6mg

Iron

82.5%6.6mg

6.6 mgvs6.6 mg

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

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68.2%287mg

Magnesium

71.4%300mg

287 mgvs300 mg

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

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299%6.87mg

Manganese

314%7.23mg

6.87 mgvs7.23 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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128%895mg

Phosphorus

128%893mg

895 mgvs893 mg

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

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20.3%690mg

Potassium

20.3%690mg

690 mgvs690 mg

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

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100%55μg

Selenium

105%57.8μg

55 μgvs57.8 μg

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

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0.33%4.88mg

Sodium

0.5%7.5mg

4.88 mgvs7.5 mg

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

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34.5%3.8mg

Zinc

36%3.98mg

3.8 mgvs3.98 mg

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

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0.22%8g

Water

17%630g

8 gvs630 g

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

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Lets compare vitamin content per 300 calories of Oat Bran vs Cooked Oat Bran:

Raw Oat Bran has 1.4 times more Vitamin B9 than Cooked Oat Bran.
Both Raw Oat Bran and Cooked Oat Bran have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Raw Oat Bran as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oat Bran vs Cooked Oat Bran:

Cooked Oat Bran contains 78.9 times more Water than Raw Oat Bran.
Both Raw Oat Bran and Cooked Oat Bran have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oat Bran has 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Cooked Oat Bran.
Both Raw Oat Bran and Cooked Oat Bran have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Raw Oat Bran as well as Cooked Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oat BranVS Raw QuinoaCooked Oat BranVS Raw Quinoa

Compare Foods

Comparing Nutrients in 300 calories Oat BranVS Cooked Oat Bran

Weight per 300 calories

Which food has more nutrients per 300 calories - Oat Bran or Cooked Oat Bran?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: