Nutrients in 300 calories of Raw Medium-grain White Rice

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

raw

Weight per 300 Calories

Raw Medium-grain White Rice

83.3g

Raw Medium-grain White Rice has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

300 kcal ▼

Macro Nutrients

Raw Medium-grain White Rice

Energy300 kcal

10.3%

Raw Medium-grain White 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

Fat0.48 g

0.5%

Raw Medium-grain White Rice has 0.48333333333333 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%

Raw Medium-grain White Rice has 0.13166666666667 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

1.4%

Raw Medium-grain White Rice has 0.0225 g of Omega 3 per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.63%

Raw Medium-grain White Rice has 0.10666666666667 g of Omega 6 per 300 calories, which is 0.63% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate66 g

51%

Raw Medium-grain White Rice has 66.116666666667 g of Carbohydrate per 300 calories, which is 51% 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

Protein5.5 g

9.84%

Raw Medium-grain White Rice has 5.5083333333333 g of Protein per 300 calories, which is 9.84% 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 B10.058 mg

4.86%

Thiamine

Raw Medium-grain White Rice has 0.058333333333333 mg of Vitamin B1 per 300 calories, which is 4.86% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.04 mg

3.08%

Riboflavin

Raw Medium-grain White Rice has 0.04 mg of Vitamin B2 per 300 calories, which is 3.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.33 mg

8.33%

Niacin, nicotinic acid, niacinamide

Raw Medium-grain White Rice has 1.3333333333333 mg of Vitamin B3 per 300 calories, which is 8.33% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg

22.3%

Pantothenic acid

Raw Medium-grain White Rice has 1.1166666666667 mg of Vitamin B5 per 300 calories, which is 22.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.12 mg

9.3%

Pyridoxine

Raw Medium-grain White Rice has 0.12083333333333 mg of Vitamin B6 per 300 calories, which is 9.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B97.5 μg

1.88%

Folates and Folic Acid

Raw Medium-grain White Rice has 7.5 μg of Vitamin B9 per 300 calories, which is 1.88% 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 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

Raw Medium-grain White 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

Raw Medium-grain White 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

Raw Medium-grain White Rice

Calcium7.5 mg

0.75%

Raw Medium-grain White Rice has 7.5 mg of Calcium per 300 calories, which is 0.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.092 mg

10%

Raw Medium-grain White Rice has 0.091666666666667 mg of Copper per 300 calories, which is 10% 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

Iron0.67 mg

8.33%

Raw Medium-grain White Rice has 0.66666666666667 mg of Iron per 300 calories, which is 8.33% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium29 mg

6.94%

Raw Medium-grain White Rice has 29.166666666667 mg of Magnesium per 300 calories, which is 6.94% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.92 mg

40%

Raw Medium-grain White Rice has 0.91666666666667 mg of Manganese per 300 calories, which is 40% 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

Phosphorus90 mg

13%

Raw Medium-grain White Rice has 90 mg of Phosphorus per 300 calories, which is 13% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium71.7 mg

2.1%

Raw Medium-grain White Rice has 71.666666666667 mg of Potassium per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium0.83 mg

0.056%

Raw Medium-grain White Rice has 0.83333333333333 mg of Sodium per 300 calories, which is 0.056% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.97 mg

8.8%

Raw Medium-grain White Rice has 0.96666666666667 mg of Zinc per 300 calories, which is 8.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water10.7 g

0.29%

Raw Medium-grain White Rice has 10.741666666667 g of Water per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Medium-grain White Rice:

300 calories of Raw Medium-grain White Rice is an excellent source of Vitamin B5.
It has a good amount of Vitamin B3 and Vitamin B6.
It also has some Vitamin B1 and Vitamin B2.
While 300 calories of product has trace amounts of Vitamin B9, it has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Raw Medium-grain White Rice:

300 calories of Raw Medium-grain White Rice is an excellent source of Manganese.
It has a good amount of Copper, Iron, Phosphorus and Zinc.
It also has some Magnesium.
While 300 calories of product has trace amounts of Calcium and Potassium, it has no Sodium.

Macronutrients in 300 calories of Raw Medium-grain White Rice:

300 calories of Raw Medium-grain White Rice is an excellent source of Carbohydrate.
It has a good amount of Protein.
While 300 calories of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Compare Raw Medium-grain White Rice with:

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

Food Info

Nutrients in 300 calories of Raw Medium-grain White Rice

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Medium-grain White Rice with: