Nutrition Comparison Tool
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Cooked Oatmeal
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Cooked Brown Rice
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 13% DV 166 calories
  • Cooked Brown Rice 1 cup (x1) 17% DV 218 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 8% DV 3.6g
  • Cooked Brown Rice 1 cup (x1) 4% DV 1.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 21% DV 28.1g
  • Cooked Brown Rice 1 cup (x1) 35% DV 45.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 6% DV 5.9g
  • Cooked Brown Rice 1 cup (x1) 5% DV 4.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 0% DV 0mg
  • Cooked Brown Rice 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 4% DV 0.73g
  • Cooked Brown Rice 1 cup (x1) 2% DV 0.32g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 10% DV 4g
  • Cooked Brown Rice 1 cup (x1) 9% DV 3.5g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 1% DV 0.63g
  • Cooked Brown Rice 1 cup (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 26% DV 2.1mg
  • Cooked Brown Rice 1 cup (x1) 13% DV 1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 2% DV 21.1mg
  • Cooked Brown Rice 1 cup (x1) 2% DV 19.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 5% DV 163.8mg
  • Cooked Brown Rice 1 cup (x1) 5% DV 154mg
Comparison Table

Table Legend

  1. Cooked Oatmeal
  2. Cooked Brown Rice
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 234 195
Calories
(%DV)		 166
(13%)		 218
(17%)
Fat (g)
(%DV)		 3.6
(8%)		 1.6
(4%)
Protein (g)
(%DV)		 5.9
(6%)		 4.5
(5%)
Carbohydrate (g)
(%DV)		 28.1
(21%)		 45.8
(35%)
Sugars (g)
(%DV)		 0.63
(1%)		 --
(--%)
Fiber (g)
(%DV)		 4
(10%)		 3.5
(9%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.73
(4%)		 0.32
(2%)
Net-Carbs (g) 24.1
42.3
Trans Fatty Acids (g) 0
--
  Minerals
Food # 1 2
Weight (g) 234 195
Calcium (mg)
(%DV)		 21.1
(2%)		 19.5
(2%)
Iron, Fe (mg)
(%DV)		 2.1
(26%)		 1
(13%)
Potassium, K (mg)
(%DV)		 163.8
(5%)		 154
(5%)
Magnesium (mg)
(%DV)		 63.2
(15%)		 85.8
(20%)
Phosphorus, P (mg)
(%DV)		 180.2
(26%)		 150.2
(21%)
Sodium (mg)
(%DV)		 9.4
(1%)		 2
(0%)
Zinc, Zn (mg)
(%DV)		 2.3
(21%)		 1.2
(11%)
Copper, Cu (mg)
(%DV)		 0.17
(19%)		 0.16
(18%)
Manganese (mg)
(%DV)		 1.4
(59%)		 2.1
(93%)
Selenium, Se (mcg)
(%DV)		 12.6
(23%)		 --
(--%)
Fluoride, F (mcg)
(%AI)		 167.5
(4%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 0.47
0
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 234 195
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.18
(15%)		 0.2
(17%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.02
(2%)
Niacin (B3) (mg)
(%DV)		 0.53
(3%)		 2.6
(16%)
Vitamin B5 (PA) (mg)
(%DV)		 0.73
(15%)		 0.76
(15%)
Vitamin B6 (mg)
(%DV)		 0.01
(1%)		 0.29
(22%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 14
(4%)		 7.8
(2%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 14
(4%)		 7.8
(2%)
Folate DFE (mcg)
(%)		 14
(4%)		 7.8
(2%)
Choline (mg)
(%DV)		 17.3
(3%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) 0 0
Lycopene (mcg) 0
--
Lut + Zeaxanthin (mcg) 421.2
--
Vitamin E (mg)
(%DV)		 0.19
(1%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.7
(1%)		 --
(--%)
Vitamin K1 (mcg) 0
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 234 195
Water (g) 195.6
142.3
Ash (g) 0.8
0.76
Alcohol (g) 0
--
Caffeine (mg) 0
--
Theobromine (mg) 0
--
PRAL score 4.19
2.01
  Carbohydrates
Food # 1 2
Weight (g) 234 195
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.59
--
Glucose (Dextrose) (g) 0
--
Fructose (g) 0
--
Lactose (g) 0
--
Maltose (g) 0
--
Galactose (g) 0.05
--
Starch (g) 27.1
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 234 195
Monounsaturated Fats (g) 1.018
0.585
Polyunsaturated Fats (g) 1.308
0.577
Omega 3s (g)
(%AI)		 0.042
(3%)		 0.025
(2%)
Omega 6s (g)
(%AI)		 1.264
(7%)		 0.552
(3%)
Omega 3 to Omega 6 Ratio 0.03
0.05
Omega 6 to Omega 3 Ratio 30
21.77
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.042
(3%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
--
Docosapentaenoic Acid (DPA) (g) 0
--
Docosahexaenoic Acid (DHA) (g) 0
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 1.264
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
--
Caproic (6:0) (g) 0
--
Caprylic Acid (8:0) (g) 0
--
Capric Acid (10:0) (g) 0
--
Lauric Acid (12:0) (g) 0
0.002
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.012
0.006
Pentadecanoic Acid (15:0) (g) 0
--
Palmitic Acid (16:0) (g) 0.655
0.275
Margaric Acid (17:0) (g) 0.002
--
Stearic Acid (18:0) (g) 0.049
0.029
Arachidic Acid (20:0) (g) 0.005
--
Behenic Acid (22:0) (g) 0.005
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.007
0.006
cis-Palmitoleic Acid (16:1 cis) (g) 0.007
--
Heptadecenoic Acid (17:1) (g) 0
--
Oleic Acid (18:1) (g) 0.987
0.579
c-Oleic Acid (18:1 cis) (g) 0.987
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.023
--
Docosenoic Acid (22:1) (g) 0
--
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.266
0.552
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) 0.002
--
Octadecatrienoic (undiff) (g) 0.042
0.025
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
--
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
--
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) 0.002
--
t-Monoenoic Fats (g) 0
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) 0
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 234 195
Essential  
Histidine (mg)
(%RDI)		 126
(26%)		 115
(23%)
Isoleucine (mg)
(%RDI)		 271
(40%)		 191
(28%)
Leucine (mg)
(%RDI)		 505
(34%)		 372
(25%)
Lysine (mg)
(%RDI)		 316
(24%)		 172
(13%)
Methionine (mg)
(%RDI)		 108
(16%)		 101
(15%)
Phenylalanine (mg)
(%RDI)		 332
(28%)		 232
(20%)
Threonine (mg)
(%RDI)		 225
(32%)		 166
(23%)
Tryptophan (mg)
(%RDI)		 94
(53%)		 59
(33%)
Valine (mg)
(%RDI)		 374
(44%)		 265
(31%)
Conditional  
Arginine (mg) 391
341
Cystine (mg)
(%RDI)		 227
(34%)		 55
(8%)
Glycine (mg) 344
222
Proline (mg) 225
213
Tyrosine (mg)
(%RDI)		 236
(20%)		 170
(15%)
Non-Essential  
Alanine (mg) 290
263
Aspartic acid (mg) 707
423
Betaine (mg) 7
--
Glutamic acid (mg) 1458
920
Hydroxyproline (mg) --
--
Serine (mg) 353
234
Data Source
Cooked Oatmeal
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Cooked Brown Rice
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.