Nutrients in 300 calories of Cooked Brown Rice

Cooked Medium-grain Brown Rice.

whole cooked

Weight per 300 Calories

Cooked Brown Rice

268g

Cooked Medium-grain Brown Rice has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

85%

300 kcal ▼

Macro Nutrients

Cooked Brown Rice

Energy300 kcal

10.3%

Cooked Medium-grain Brown Rice has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.22 g

2.3%

Cooked Medium-grain Brown Rice has 2.2232142857143 g of Fat per 300 calories, which is 2.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.44 g

1.4%

Cooked Medium-grain Brown Rice has 0.44196428571429 g of Saturated Fat per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.035 g

2.18%

Cooked Medium-grain Brown Rice has 0.034821428571429 g of Omega 3 per 300 calories, which is 2.18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.76 g

4.46%

Cooked Medium-grain Brown Rice has 0.75803571428571 g of Omega 6 per 300 calories, which is 4.46% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Medium-grain Brown Rice has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate63 g

48.4%

Cooked Medium-grain Brown Rice has 62.973214285714 g of Carbohydrate per 300 calories, which is 48.4% 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

Fiber4.82 g

12.7%

Cooked Medium-grain Brown Rice has 4.8214285714286 g of Fiber per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.2 g

11%

Cooked Medium-grain Brown Rice has 6.2142857142857 g of Protein per 300 calories, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Brown Rice

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Medium-grain Brown Rice has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg

22.8%

Thiamine

Cooked Medium-grain Brown Rice has 0.27321428571429 mg of Vitamin B1 per 300 calories, which is 22.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.032 mg

2.47%

Riboflavin

Cooked Medium-grain Brown Rice has 0.032142857142857 mg of Vitamin B2 per 300 calories, which is 2.47% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.56 mg

22.3%

Niacin, nicotinic acid, niacinamide

Cooked Medium-grain Brown Rice has 3.5625 mg of Vitamin B3 per 300 calories, which is 22.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.05 mg

21%

Pantothenic acid

Cooked Medium-grain Brown Rice has 1.05 mg of Vitamin B5 per 300 calories, which is 21% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg

30.7%

Pyridoxine

Cooked Medium-grain Brown Rice has 0.39910714285714 mg of Vitamin B6 per 300 calories, which is 30.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B910.7 μg

2.68%

Folates and Folic Acid

Cooked Medium-grain Brown Rice has 10.714285714286 μg of Vitamin B9 per 300 calories, which is 2.68% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Medium-grain Brown Rice has 0 μg of Vitamin B12 per 300 calories, 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

Cooked Medium-grain Brown Rice has 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Medium-grain Brown Rice has 0 IU of Vitamin D per 300 calories, 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

Cooked Brown Rice

Calcium26.8 mg

2.68%

Cooked Medium-grain Brown Rice has 26.785714285714 mg of Calcium per 300 calories, which is 2.68% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.22 mg

24%

Cooked Medium-grain Brown Rice has 0.21696428571429 mg of Copper per 300 calories, which is 24% 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

Iron1.4 mg

17.7%

Cooked Medium-grain Brown Rice has 1.4196428571429 mg of Iron per 300 calories, which is 17.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium118 mg

28%

Cooked Medium-grain Brown Rice has 117.85714285714 mg of Magnesium per 300 calories, which is 28% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.94 mg

128%

Cooked Medium-grain Brown Rice has 2.9383928571429 mg of Manganese per 300 calories, which is 128% 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

Phosphorus206 mg

29.5%

Cooked Medium-grain Brown Rice has 206.25 mg of Phosphorus per 300 calories, which is 29.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium212 mg

6.22%

Cooked Medium-grain Brown Rice has 211.60714285714 mg of Potassium per 300 calories, which is 6.22% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium2.68 mg

0.18%

Cooked Medium-grain Brown Rice has 2.6785714285714 mg of Sodium per 300 calories, which is 0.18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.66 mg

15%

Cooked Medium-grain Brown Rice has 1.6607142857143 mg of Zinc per 300 calories, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water195 g

5.3%

Cooked Medium-grain Brown Rice has 195.42857142857 g of Water per 300 calories, which is 5.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cooked Medium-grain Brown Rice:

300 calories of Cooked Brown Rice is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It has some Vitamin B2 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Cooked Medium-grain Brown Rice:

300 calories of Cooked Brown Rice has outstanding amounts of Manganese.
It is an excellent source of Copper, Magnesium and Phosphorus.
It also has a good amount of Iron and Zinc.
This cereal has some Calcium and Potassium.
It has no Sodium.

Macronutrients in 300 calories of Cooked Medium-grain Brown Rice:

300 calories of Cooked Brown Rice is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
It also has some Omega 6.
The product has trace amounts of Fat, Saturated Fat and Omega 3.

Compare Cooked Medium-grain Brown Rice with:

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

Food Info

Nutrients in 300 calories of Cooked Brown Rice

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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