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Nutrients in 300 calories of Cooked Medium-grain White Rice enriched

Rice, white, medium-grain, enriched, cooked.

Weight per 300 Calories

Cooked Medium-grain White Rice enriched
231g

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

Macros Ratio

Protein Fat Carbs
8%
2%
90%
300 kcal ▼

Macro Nutrients

Cooked Medium-grain White Rice enriched
Energy300 kcal
10.3%
Cooked Medium-grain White Rice enriched 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
Fat0.48 g
0.5%
Cooked Medium-grain White Rice enriched has 0.48461538461538 g of Fat per 300 calories, which is 0.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.13 g
0.41%
Cooked Medium-grain White Rice enriched has 0.13153846153846 g of Saturated Fat per 300 calories, which is 0.41% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.023 g
1.44%
Cooked Medium-grain White Rice enriched has 0.023076923076923 g of Omega 3 per 300 calories, which is 1.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.11 g
0.62%
Cooked Medium-grain White Rice enriched has 0.10615384615385 g of Omega 6 per 300 calories, which is 0.62% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Medium-grain White Rice enriched 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
Carbohydrate66 g
50.8%
Cooked Medium-grain White Rice enriched has 65.976923076923 g of Carbohydrate per 300 calories, which is 50.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
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
Fiber0.69 g
1.82%
Cooked Medium-grain White Rice enriched has 0.69230769230769 g of Fiber per 300 calories, which is 1.82% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.5 g
9.8%
Cooked Medium-grain White Rice enriched has 5.4923076923077 g of Protein per 300 calories, which is 9.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Medium-grain White Rice enriched
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Cooked Medium-grain White Rice enriched 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 B10.39 mg
32%
Thiamine
Cooked Medium-grain White Rice enriched has 0.38538461538462 mg of Vitamin B1 per 300 calories, which is 32% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.037 mg
2.84%
Riboflavin
Cooked Medium-grain White Rice enriched has 0.036923076923077 mg of Vitamin B2 per 300 calories, which is 2.84% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.23 mg
26.5%
Niacin, nicotinic acid, niacinamide
Cooked Medium-grain White Rice enriched has 4.2346153846154 mg of Vitamin B3 per 300 calories, which is 26.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.95 mg
19%
Pantothenic acid
Cooked Medium-grain White Rice enriched has 0.94846153846154 mg of Vitamin B5 per 300 calories, which is 19% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.12 mg
8.88%
Pyridoxine
Cooked Medium-grain White Rice enriched has 0.11538461538462 mg of Vitamin B6 per 300 calories, which is 8.88% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9134 μg
33.5%
Folates and Folic Acid
Cooked Medium-grain White Rice enriched has 133.84615384615 μg of Vitamin B9 per 300 calories, which is 33.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Medium-grain White Rice enriched 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
0%
Ascorbic acid
Cooked Medium-grain White Rice enriched 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
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Medium-grain White Rice enriched 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
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Cooked Medium-grain White Rice enriched
Calcium6.92 mg
0.69%
Cooked Medium-grain White Rice enriched has 6.9230769230769 mg of Calcium per 300 calories, which is 0.69% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.088 mg
9.74%
Cooked Medium-grain White Rice enriched has 0.087692307692308 mg of Copper per 300 calories, which is 9.74% 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
Iron3.44 mg
43%
Cooked Medium-grain White Rice enriched has 3.4384615384615 mg of Iron per 300 calories, which is 43% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium30 mg
7.14%
Cooked Medium-grain White Rice enriched has 30 mg of Magnesium per 300 calories, which is 7.14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.87 mg
38%
Cooked Medium-grain White Rice enriched has 0.87 mg of Manganese per 300 calories, which is 38% 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
Phosphorus85.4 mg
12%
Cooked Medium-grain White Rice enriched has 85.384615384615 mg of Phosphorus per 300 calories, which is 12% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium67 mg
1.97%
Cooked Medium-grain White Rice enriched has 66.923076923077 mg of Potassium per 300 calories, which is 1.97% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium17.3 μg
31.5%
Cooked Medium-grain White Rice enriched has 17.307692307692 μg of Selenium per 300 calories, which is 31.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium0 mg
0%
Cooked Medium-grain White Rice enriched has 0 mg of Sodium per 300 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.97 mg
8.8%
Cooked Medium-grain White Rice enriched has 0.96923076923077 mg of Zinc per 300 calories, which is 8.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water158 g
4.28%
Cooked Medium-grain White Rice enriched has 158.33076923077 g of Water per 300 calories, which is 4.28% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Cooked Medium-grain White Rice enriched:
Minerals in 300 calories of Cooked Medium-grain White Rice enriched:
Macronutrients in 300 calories of Cooked Medium-grain White Rice enriched:



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