Nutrients in 500 calories of Cooked Brown Rice

Cooked Medium-grain Brown Rice.

whole cooked

Weight per 500 Calories

Cooked Brown Rice

446g

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

Macros Ratio

Protein Fat Carbs

85%

500 kcal ▼

Macro Nutrients

Cooked Brown Rice

Energy500 kcal

17.2%

Cooked Medium-grain Brown Rice has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.7 g

3.8%

Cooked Medium-grain Brown Rice has 3.7053571428571 g of Fat per 500 calories, which is 3.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.74 g

2.3%

Cooked Medium-grain Brown Rice has 0.73660714285714 g of Saturated Fat per 500 calories, which is 2.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.058 g

3.63%

Cooked Medium-grain Brown Rice has 0.058035714285714 g of Omega 3 per 500 calories, which is 3.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.26 g

7.43%

Cooked Medium-grain Brown Rice has 1.2633928571429 g of Omega 6 per 500 calories, which is 7.43% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate105 g

80.7%

Cooked Medium-grain Brown Rice has 104.95535714286 g of Carbohydrate per 500 calories, which is 80.7% 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

Fiber8.04 g

21%

Cooked Medium-grain Brown Rice has 8.0357142857143 g of Fiber per 500 calories, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.4 g

18.5%

Cooked Medium-grain Brown Rice has 10.357142857143 g of Protein per 500 calories, which is 18.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.46 mg

38%

Thiamine

Cooked Medium-grain Brown Rice has 0.45535714285714 mg of Vitamin B1 per 500 calories, which is 38% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.054 mg

4.12%

Riboflavin

Cooked Medium-grain Brown Rice has 0.053571428571429 mg of Vitamin B2 per 500 calories, which is 4.12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.94 mg

37%

Niacin, nicotinic acid, niacinamide

Cooked Medium-grain Brown Rice has 5.9375 mg of Vitamin B3 per 500 calories, which is 37% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.75 mg

35%

Pantothenic acid

Cooked Medium-grain Brown Rice has 1.75 mg of Vitamin B5 per 500 calories, which is 35% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.67 mg

51%

Pyridoxine

Cooked Medium-grain Brown Rice has 0.66517857142857 mg of Vitamin B6 per 500 calories, which is 51% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B918 μg

4.46%

Folates and Folic Acid

Cooked Medium-grain Brown Rice has 17.857142857143 μg of Vitamin B9 per 500 calories, which is 4.46% 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 500 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 500 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 500 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

Calcium44.6 mg

4.46%

Cooked Medium-grain Brown Rice has 44.642857142857 mg of Calcium per 500 calories, which is 4.46% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.36 mg

40%

Cooked Medium-grain Brown Rice has 0.36160714285714 mg of Copper per 500 calories, which is 40% 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

Iron2.37 mg

29.6%

Cooked Medium-grain Brown Rice has 2.3660714285714 mg of Iron per 500 calories, which is 29.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium196 mg

46.8%

Cooked Medium-grain Brown Rice has 196.42857142857 mg of Magnesium per 500 calories, which is 46.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.9 mg

213%

Cooked Medium-grain Brown Rice has 4.8973214285714 mg of Manganese per 500 calories, which is 213% 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

Phosphorus344 mg

49%

Cooked Medium-grain Brown Rice has 343.75 mg of Phosphorus per 500 calories, which is 49% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium353 mg

10.4%

Cooked Medium-grain Brown Rice has 352.67857142857 mg of Potassium per 500 calories, which is 10.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium4.46 mg

0.3%

Cooked Medium-grain Brown Rice has 4.4642857142857 mg of Sodium per 500 calories, which is 0.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.77 mg

25%

Cooked Medium-grain Brown Rice has 2.7678571428571 mg of Zinc per 500 calories, which is 25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water326 g

8.8%

Cooked Medium-grain Brown Rice has 325.71428571429 g of Water per 500 calories, which is 8.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cooked Medium-grain Brown Rice:

500 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 500 calories of Cooked Medium-grain Brown Rice:

500 calories of Cooked Brown 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 500 calories of Cooked Medium-grain Brown Rice:

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

Compare Cooked Medium-grain Brown Rice with:

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

Food Info

Nutrients in 500 calories of Cooked Brown Rice

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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