Nutrients in 14 ounces of Raw Medium-grain White Rice

Rice, white, medium-grain, raw, unenriched.

raw

Macros Ratio

Protein Fat Carbs

91%

14 oz ▼

Macro Nutrients

Raw Medium-grain White Rice

Energy1429 kcal

49.3%

Raw Medium-grain White Rice has 1428.8148 kcal of Energy per 14 ounces, which is 49.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.3 g

2.37%

Raw Medium-grain White Rice has 2.3019794 g of Fat per 14 ounces, which is 2.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.63 g

1.96%

Raw Medium-grain White Rice has 0.62709094 g of Saturated Fat per 14 ounces, which is 1.96% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.7%

Raw Medium-grain White Rice has 0.10716111 g of Omega 3 per 14 ounces, which is 6.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.51 g

Raw Medium-grain White Rice has 0.50802304 g of Omega 6 per 14 ounces, which is 3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Medium-grain White 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

Carbohydrate315 g

242%

Raw Medium-grain White Rice has 314.8949062 g of Carbohydrate per 14 ounces, which is 242% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein26.2 g

47%

Raw Medium-grain White Rice has 26.2346273 g of Protein per 14 ounces, which is 47% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raw Medium-grain White Rice

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.28 mg

23%

Thiamine

Raw Medium-grain White Rice has 0.2778251 mg of Vitamin B1 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

14.7%

Riboflavin

Raw Medium-grain White Rice has 0.19050864 mg of Vitamin B2 per 14 ounces, which is 14.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.35 mg

39.7%

Niacin, nicotinic acid, niacinamide

Raw Medium-grain White Rice has 6.350288 mg of Vitamin B3 per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.3 mg

106%

Pantothenic acid

Raw Medium-grain White Rice has 5.3183662 mg of Vitamin B5 per 14 ounces, which is 106% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.58 mg

44.3%

Pyridoxine

Raw Medium-grain White Rice has 0.57549485 mg of Vitamin B6 per 14 ounces, which is 44.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B935.7 μg

8.93%

Folates and Folic Acid

Raw Medium-grain White 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

Cobalamin

Raw Medium-grain White 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

Ascorbic acid

Raw Medium-grain White 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

Calciferol, cholecalciferol, ergocalciferol

Raw Medium-grain White 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Raw Medium-grain White Rice

Calcium35.7 mg

3.57%

Raw Medium-grain White Rice has 35.72037 mg of Calcium per 14 ounces, which is 3.57% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.44 mg

48.5%

Raw Medium-grain White Rice has 0.4365823 mg of Copper per 14 ounces, which is 48.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.18 mg

39.7%

Raw Medium-grain White Rice has 3.175144 mg of Iron per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium139 mg

33%

Raw Medium-grain White Rice has 138.91255 mg of Magnesium per 14 ounces, which is 33% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.37 mg

190%

Raw Medium-grain White Rice has 4.365823 mg of Manganese per 14 ounces, which is 190% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus429 mg

61.2%

Raw Medium-grain White Rice has 428.64444 mg of Phosphorus per 14 ounces, which is 61.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium341 mg

10%

Raw Medium-grain White 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

Selenium

No information available

Sodium3.97 mg

0.26%

Raw Medium-grain White Rice has 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.6 mg

42%

Raw Medium-grain White Rice has 4.6039588 mg of Zinc per 14 ounces, which is 42% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water51 g

1.4%

Raw Medium-grain White Rice has 51.1595077 g of Water per 14 ounces, which is 1.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Medium-grain White Rice:

14 ounces of Raw Medium-grain White Rice has outstanding amounts of Vitamin B5.
It is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B6.
It also has a good amount of Vitamin B2 and Vitamin B9.
It has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Raw Medium-grain White Rice:

14 ounces of Raw Medium-grain White Rice has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Zinc.
It also has a good amount of Potassium.
This cereal has some Calcium.
It has no Sodium.

Macronutrients in 14 ounces of Raw Medium-grain White Rice:

14 ounces of Raw Medium-grain White Rice has outstanding amounts of Carbohydrate.
It is an excellent source of Protein.
It also has some Omega 3 and Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Raw Medium-grain White Rice with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Raw Medium-grain White Rice

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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