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Nutrients in 14 ounces of Cooked Long-grain Brown Rice

Rice, brown, long-grain, cooked.

Macros Ratio

Protein Fat Carbs
9%
7%
84%
14 oz ▼

Macro Nutrients

Cooked Long-grain Brown Rice
Energy488 kcal
17%
Cooked Long-grain Brown Rice has 488.17839 kcal of Energy per 14 ounces, which is 17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.85 g
3.97%
Cooked Long-grain Brown Rice has 3.8498621 g of Fat per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.03 g
3.22%
Cooked Long-grain Brown Rice has 1.0319218 g of Saturated Fat per 14 ounces, which is 3.22% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.044 g
2.73%
Cooked Long-grain Brown Rice has 0.04365823 g of Omega 3 per 14 ounces, which is 2.73% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.4 g
8.3%
Cooked Long-grain Brown Rice has 1.40897015 g of Omega 6 per 14 ounces, which is 8.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Long-grain Brown Rice has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate102 g
78%
Cooked Long-grain Brown Rice has 101.5252294 g of Carbohydrate per 14 ounces, which is 78% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.95 g
1.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Long-grain Brown Rice has 0.9525432 g of Sugars per 14 ounces, which is 1.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0 g
0%
≤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]
Cooked Long-grain Brown Rice has 0 g of Fructose per 14 ounces, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0 g
%
Cooked Long-grain Brown Rice has 0 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.95 g
%
Cooked Long-grain Brown Rice has 0.9525432 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber6.35 g
16.7%
Cooked Long-grain Brown Rice has 6.350288 g of Fiber per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11 g
19.4%
Cooked Long-grain Brown Rice has 10.8748682 g of Protein per 14 ounces, which is 19.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Long-grain Brown Rice
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Cooked Long-grain Brown Rice has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.71 mg
59%
Thiamine
Cooked Long-grain Brown Rice has 0.70646954 mg of Vitamin B1 per 14 ounces, which is 59% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg
21%
Riboflavin
Cooked Long-grain Brown Rice has 0.27385617 mg of Vitamin B2 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310 mg
63.5%
Niacin, nicotinic acid, niacinamide
Cooked Long-grain Brown Rice has 10.16442973 mg of Vitamin B3 per 14 ounces, which is 63.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg
30%
Pantothenic acid
Cooked Long-grain Brown Rice has 1.5081934 mg of Vitamin B5 per 14 ounces, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.49 mg
37.6%
Pyridoxine
Cooked Long-grain Brown Rice has 0.48817839 mg of Vitamin B6 per 14 ounces, which is 37.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B935.7 μg
8.93%
Folates and Folic Acid
Cooked Long-grain Brown Rice has 35.72037 μg of Vitamin B9 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Long-grain Brown Rice has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Cooked Long-grain Brown Rice has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Long-grain Brown Rice has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.67 mg
4.5%
Tocopherols and Tocotrienols
Cooked Long-grain Brown Rice has 0.6747181 mg of Vitamin E per 14 ounces, which is 4.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.79 μg
0.66%
Phytomenadione or phylloquinone
Cooked Long-grain Brown Rice has 0.793786 μg of Vitamin K per 14 ounces, which is 0.66% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Long-grain Brown Rice
Calcium12 mg
1.2%
Cooked Long-grain Brown Rice has 11.90679 mg of Calcium per 14 ounces, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.42 mg
46.7%
Cooked Long-grain Brown Rice has 0.42070658 mg of Copper per 14 ounces, which is 46.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.22 mg
27.8%
Cooked Long-grain Brown Rice has 2.2226008 mg of Iron per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium155 mg
37%
Cooked Long-grain Brown Rice has 154.78827 mg of Magnesium per 14 ounces, which is 37% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.87 mg
168%
Cooked Long-grain Brown Rice has 3.86573782 mg of Manganese per 14 ounces, which is 168% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus409 mg
58.4%
Cooked Long-grain Brown Rice has 408.79979 mg of Phosphorus per 14 ounces, which is 58.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium341 mg
10%
Cooked Long-grain Brown Rice has 341.32798 mg of Potassium per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium23 μg
42%
Cooked Long-grain Brown Rice has 23.019794 μg of Selenium per 14 ounces, which is 42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium16 mg
1.06%
Cooked Long-grain Brown Rice has 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.8 mg
25.6%
Cooked Long-grain Brown Rice has 2.8179403 mg of Zinc per 14 ounces, which is 25.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water279 g
7.54%
Cooked Long-grain Brown Rice has 278.8967111 g of Water per 14 ounces, which is 7.54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Cooked Long-grain Brown Rice:
Minerals in 14 ounces of Cooked Long-grain Brown Rice:
Macronutrients in 14 ounces of Cooked Long-grain Brown Rice:



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