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Nutrients in 1 kilogram of Cooked Regular Long-grain White Rice

Rice, white, long-grain, regular, unenriched, cooked without salt.

Macros Ratio

Protein Fat Carbs
9%
2%
89%
1 kg ▼

Macro Nutrients

Cooked Regular Long-grain White Rice
Energy1300 kcal
45%
Cooked Regular Long-grain White Rice has 1300 kcal of Energy per 1 kilogram, which is 45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.8 g
2.9%
Cooked Regular Long-grain White Rice has 2.8 g of Fat per 1 kilogram, which is 2.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.77 g
2.4%
Cooked Regular Long-grain White Rice has 0.77 g of Saturated Fat per 1 kilogram, which is 2.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.13 g
8.13%
Cooked Regular Long-grain White Rice has 0.13 g of Omega 3 per 1 kilogram, which is 8.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.62 g
3.65%
Cooked Regular Long-grain White Rice has 0.62 g of Omega 6 per 1 kilogram, which is 3.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Regular Long-grain White Rice has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate282 g
217%
Cooked Regular Long-grain White Rice has 281.7 g of Carbohydrate per 1 kilogram, which is 217% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.5 g
0.69%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Regular Long-grain White Rice has 0.5 g of Sugars per 1 kilogram, which is 0.69% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber4 g
10.5%
Cooked Regular Long-grain White Rice has 4 g of Fiber per 1 kilogram, which is 10.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein27 g
48%
Cooked Regular Long-grain White Rice has 26.9 g of Protein per 1 kilogram, which is 48% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Regular Long-grain White Rice
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Cooked Regular Long-grain White Rice has 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg
16.7%
Thiamine
Cooked Regular Long-grain White Rice has 0.2 mg of Vitamin B1 per 1 kilogram, which is 16.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg
10%
Riboflavin
Cooked Regular Long-grain White Rice has 0.13 mg of Vitamin B2 per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34 mg
25%
Niacin, nicotinic acid, niacinamide
Cooked Regular Long-grain White Rice has 4 mg of Vitamin B3 per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.9 mg
78%
Pantothenic acid
Cooked Regular Long-grain White Rice has 3.9 mg of Vitamin B5 per 1 kilogram, which is 78% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.93 mg
71.5%
Pyridoxine
Cooked Regular Long-grain White Rice has 0.93 mg of Vitamin B6 per 1 kilogram, which is 71.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B930 μg
7.5%
Folates and Folic Acid
Cooked Regular Long-grain White Rice has 30 μg of Vitamin B9 per 1 kilogram, which is 7.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Regular Long-grain White Rice has 0 μg of Vitamin B12 per 1 kilogram, 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 Regular Long-grain White Rice has 0 mg of Vitamin C per 1 kilogram, 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 Regular Long-grain White Rice has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.4 mg
2.67%
Tocopherols and Tocotrienols
Cooked Regular Long-grain White Rice has 0.4 mg of Vitamin E per 1 kilogram, which is 2.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Cooked Regular Long-grain White Rice has 0 μg of Vitamin K per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Regular Long-grain White Rice
Calcium100 mg
10%
Cooked Regular Long-grain White Rice has 100 mg of Calcium per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.69 mg
76.7%
Cooked Regular Long-grain White Rice has 0.69 mg of Copper per 1 kilogram, which is 76.7% 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 mg
25%
Cooked Regular Long-grain White Rice has 2 mg of Iron per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium120 mg
28.6%
Cooked Regular Long-grain White Rice has 120 mg of Magnesium per 1 kilogram, which is 28.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.7 mg
205%
Cooked Regular Long-grain White Rice has 4.72 mg of Manganese per 1 kilogram, which is 205% 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
Phosphorus430 mg
61.4%
Cooked Regular Long-grain White Rice has 430 mg of Phosphorus per 1 kilogram, which is 61.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium350 mg
10.3%
Cooked Regular Long-grain White Rice has 350 mg of Potassium per 1 kilogram, which is 10.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium75 μg
136%
Cooked Regular Long-grain White Rice has 75 μg of Selenium per 1 kilogram, which is 136% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium10 mg
0.67%
Cooked Regular Long-grain White Rice has 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.9 mg
44.5%
Cooked Regular Long-grain White Rice has 4.9 mg of Zinc per 1 kilogram, which is 44.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water684 g
18.5%
Cooked Regular Long-grain White Rice has 684.4 g of Water per 1 kilogram, which is 18.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Cooked Regular Long-grain White Rice:
Minerals in 1 kilogram of Cooked Regular Long-grain White Rice:
Macronutrients in 1 kilogram of Cooked Regular Long-grain White Rice:



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