Comparing Nutrients in 500 calories Oat BranVS Cooked Oat Bran

Weight per 500 calories

Oat Bran

203g

Cooked Oat Bran

1250g

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 500 calories - Oat Bran or Cooked Oat Bran?

Macros Ratio

Protein Fat Carbs

Oat Bran

17%

16%

67%

Cooked Oat Bran

19%

12%

69%

500 kcal ▼

Macro Nutrients

Oat Branvs Cooked Oat Bran

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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14.7%14.3g

Fat

11%10.8g

14.3 gvs10.8 g

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

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8.43%2.7g

Saturated Fat

6.37%2.04g

2.7 gvs2.04 g

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

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15.4%0.25g

Omega 3

11.7%0.19g

0.25 gvs0.19 g

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

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31.6%5.38g

Omega 6

24%4.05g

5.38 gvs4.05 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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104%135g

Carbohydrate

110%143g

135 gvs143 g

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

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4.07%2.95g

Sugars

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

2.95 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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82.4%31.3g

Fiber

85.5%32.5g

31.3 gvs32.5 g

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

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62.8%35g

Protein

71.7%40g

35 gvs40 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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198%2.38mg

Vitamin B1

167%2mg

Thiamine

2.38 mgvs2 mg

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

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34.4%0.45mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.45 mgvs0.43 mg

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

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12%1.9mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs1.8 mg

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

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60.6%3.03mg

Vitamin B5

54.3%2.7mg

Pantothenic acid

3.03 mgvs2.7 mg

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

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25.8%0.34mg

Vitamin B6

24%0.31mg

Pyridoxine

0.34 mgvs0.31 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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26.4%106μg

Vitamin B9

18.8%75μg

Folates and Folic Acid

106 μgvs75 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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13.7%2.05mg

Vitamin E

Tocopherols and Tocotrienols

2.05 mgvsNA mg

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

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5.42%6.5μg

Vitamin K

Phytomenadione or phylloquinone

6.5 μgvsNA μg

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

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Minerals

Oat Branvs Cooked Oat Bran

11.8%118mg

Calcium

12.5%125mg

118 mgvs125 mg

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

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91%0.82mg

Copper

92%0.83mg

0.82 mgvs0.83 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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137%11mg

Iron

138%11mg

11 mgvs11 mg

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

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114%478mg

Magnesium

119%500mg

478 mgvs500 mg

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

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498%11.4mg

Manganese

524%12mg

11.4 mgvs12 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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213%1492mg

Phosphorus

213%1488mg

1492 mgvs1488 mg

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

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34%1150mg

Potassium

34%1150mg

1150 mgvs1150 mg

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

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167%92μg

Selenium

175%96μg

92 μgvs96 μg

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

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0.54%8.13mg

Sodium

0.83%12.5mg

8.13 mgvs12.5 mg

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

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57.5%6.32mg

Zinc

60.2%6.63mg

6.32 mgvs6.63 mg

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

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0.36%13.3g

Water

28.4%1050g

13.3 gvs1050 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw Oat Bran as well as Cooked Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oat BranVS Raw QuinoaCooked Oat BranVS Raw Quinoa

Compare Foods

Comparing Nutrients in 500 calories Oat BranVS Cooked Oat Bran

Weight per 500 calories

Which food has more nutrients per 500 calories - Oat Bran or Cooked Oat Bran?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: