Comparing Nutrients in 300 calories Cooked Long-grain Brown RiceVS Oats

Weight per 300 calories

Cooked Long-grain Brown Rice

244g

Oats

77g

Oats have 3.2 times more energy per unit of mass than Cooked Long-grain Brown Rice, which is high in comparison to other foods. Cooked Long-grain Brown Rice having average energy density.

Which food has more nutrients per 300 calories - Cooked Long-grain Brown Rice or Oats?

Macros Ratio

Protein Fat Carbs

Cooked Long-grain Brown Rice

84%

Oats

17%

16%

67%

300 kcal ▼

Macro Nutrients

Cooked Long-grain Brown Ricevs Oats

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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2.44%2.37g

Fat

5.5%5.32g

2.37 gvs5.32 g

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

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2%0.63g

Saturated Fat

2.93%0.94g

0.63 gvs0.94 g

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

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1.68%0.027g

Omega 3

5.35%0.086g

0.027 gvs0.086 g

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

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5.1%0.87g

Omega 6

11%1.87g

0.87 gvs1.87 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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48%62.4g

Carbohydrate

39.3%51g

62.4 gvs51 g

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

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0.81%0.59g

Sugars

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

0.59 gvsNA g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0.59g

Sucrose

0.59 gvsNA g

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

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10.3%3.9g

Fiber

21.5%8.17g

3.9 gvs8.17 g

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

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12%6.7g

Protein

23.3%13g

6.7 gvs13 g

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

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Vitamins

Cooked Long-grain Brown Ricevs Oats

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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36%0.43mg

Vitamin B1

49%0.59mg

Thiamine

0.43 mgvs0.59 mg

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

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13%0.17mg

Vitamin B2

8.25%0.11mg

Riboflavin

0.17 mgvs0.11 mg

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

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39%6.25mg

Vitamin B3

4.63%0.74mg

Niacin, nicotinic acid, niacinamide

6.25 mgvs0.74 mg

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

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18.5%0.93mg

Vitamin B5

21%1.04mg

Pantothenic acid

0.93 mgvs1.04 mg

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

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23%0.3mg

Vitamin B6

7.06%0.092mg

Pyridoxine

0.3 mgvs0.092 mg

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

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Vitamin B7

56.3%17μg

Biotin

NA μgvs17 μg

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

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5.5%22μg

Vitamin B9

10.8%43μg

Folates and Folic Acid

22 μgvs43 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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2.76%0.41mg

Vitamin E

Tocopherols and Tocotrienols

0.41 mgvsNA mg

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

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0.41%0.49μg

Vitamin K

Phytomenadione or phylloquinone

0.49 μgvsNA μg

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

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Minerals

Cooked Long-grain Brown Ricevs Oats

0.73%7.3mg

Calcium

4.16%41.6mg

7.3 mgvs41.6 mg

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

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28.7%0.26mg

Copper

53.6%0.48mg

0.26 mgvs0.48 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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17%1.37mg

Iron

45.5%3.64mg

1.37 mgvs3.64 mg

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

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22.6%95mg

Magnesium

32.5%137mg

95 mgvs137 mg

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

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103%2.38mg

Manganese

165%3.8mg

2.38 mgvs3.8 mg

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

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Molybdenum

274%123μg

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

NA μgvs123 μg

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

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36%251mg

Phosphorus

57.6%403mg

251 mgvs403 mg

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

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6.17%210mg

Potassium

9.73%331mg

210 mgvs331 mg

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

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25.7%14μg

Selenium

35.6%19.6μg

14 μgvs19.6 μg

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

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0.65%9.76mg

Sodium

0.1%1.54mg

9.76 mgvs1.54 mg

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

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15.7%1.73mg

Zinc

28%3.06mg

1.73 mgvs3.06 mg

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

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4.63%171g

Water

0.17%6.34g

171 gvs6.34 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 Cooked Long-grain Brown Rice vs Oats:

Cooked Long-grain Brown Rice has 1.6 times more Vitamin B2, 8.4 times more Vitamin B3 and 3.3 times more Vitamin B6 than Oats.
While Oats contain 1.4 times more Vitamin B1 and 2 times more Vitamin B9 than Cooked Long-grain Brown Rice.
Both Cooked Long-grain Brown Rice and Oats have similar amounts of Vitamin B5 per 300 kcal.
Both Cooked Long-grain Brown Rice as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Long-grain Brown Rice vs Oats:

Cooked Long-grain Brown Rice has 27 times more Water than Oats.
While Oats contain 5.7 times more Calcium, 1.9 times more Copper, 2.7 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Selenium and 1.8 times more Zinc than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 300 calories:

Cooked Long-grain Brown Rice has 1.2 times more Carbohydrate than Oats.
While Oats contain 2.2 times more Fat, 3.2 times more Omega 3, 2.2 times more Omega 6, 2.1 times more Fiber and 1.9 times more Protein than Cooked Long-grain Brown Rice.
Both Cooked Long-grain Brown Rice and Oats have similar amounts of Energy per 300 kcal.
Both Cooked Long-grain Brown Rice as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Long-grain Brown RiceVS Brown RiceOatsVS Brown Rice

Compare Foods

Comparing Nutrients in 300 calories Cooked Long-grain Brown RiceVS Oats

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Long-grain Brown Rice or Oats?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: