Nutrients in 14 ounces of Cooked Medium-grain White Rice

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

cooked

Macros Ratio

Protein Fat Carbs

90%

14 oz ▼

Macro Nutrients

Cooked Medium-grain White Rice

Energy516 kcal

17.8%

Cooked Medium-grain White Rice has 515.9609 kcal of Energy per 14 ounces, which is 17.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.83 g

0.86%

Cooked Medium-grain White Rice has 0.8334753 g of Fat per 14 ounces, which is 0.86% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.23 g

0.71%

Cooked Medium-grain White Rice has 0.22622901 g of Saturated Fat per 14 ounces, which is 0.71% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.04 g

2.5%

Cooked Medium-grain White Rice has 0.0396893 g of Omega 3 per 14 ounces, which is 2.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.18 g

1.07%

Cooked Medium-grain White Rice has 0.18257078 g of Omega 6 per 14 ounces, which is 1.07% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Medium-grain White Rice has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate113 g

87.3%

Cooked Medium-grain White Rice has 113.4717087 g of Carbohydrate per 14 ounces, which is 87.3% 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

Protein9.45 g

17%

Cooked Medium-grain White Rice has 9.4460534 g of Protein per 14 ounces, which is 17% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Medium-grain White Rice

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Medium-grain White Rice has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.079 mg

6.6%

Thiamine

Cooked Medium-grain White Rice has 0.0793786 mg of Vitamin B1 per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.064 mg

4.9%

Riboflavin

Cooked Medium-grain White Rice has 0.06350288 mg of Vitamin B2 per 14 ounces, which is 4.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

9.92%

Niacin, nicotinic acid, niacinamide

Cooked Medium-grain White Rice has 1.587572 mg of Vitamin B3 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.63 mg

32.6%

Pantothenic acid

Cooked Medium-grain White Rice has 1.63123023 mg of Vitamin B5 per 14 ounces, which is 32.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15.3%

Pyridoxine

Cooked Medium-grain White Rice has 0.1984465 mg of Vitamin B6 per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B97.94 μg

Folates and Folic Acid

Cooked Medium-grain White Rice has 7.93786 μg of Vitamin B9 per 14 ounces, which is 2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Medium-grain White Rice has 0 μg of Vitamin B12 per 14 ounces, 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 White Rice has 0 mg of Vitamin C per 14 ounces, 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 White Rice has 0 IU of Vitamin D per 14 ounces, 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 Medium-grain White Rice

Calcium12 mg

1.2%

Cooked Medium-grain White Rice has 11.90679 mg of Calcium per 14 ounces, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

16.8%

Cooked Medium-grain White Rice has 0.15081934 mg of Copper per 14 ounces, which is 16.8% 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

Iron0.79 mg

9.92%

Cooked Medium-grain White Rice has 0.793786 mg of Iron per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium51.6 mg

12.3%

Cooked Medium-grain White Rice has 51.59609 mg of Magnesium per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.5 mg

65%

Cooked Medium-grain White Rice has 1.49628661 mg of Manganese per 14 ounces, which is 65% 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

Phosphorus147 mg

21%

Cooked Medium-grain White Rice has 146.85041 mg of Phosphorus per 14 ounces, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium115 mg

3.4%

Cooked Medium-grain White Rice has 115.09897 mg of Potassium per 14 ounces, which is 3.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium0 mg

Cooked Medium-grain White Rice has 0 mg of Sodium per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.67 mg

15%

Cooked Medium-grain White Rice has 1.6669506 mg of Zinc per 14 ounces, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water272 g

7.36%

Cooked Medium-grain White Rice has 272.3082873 g of Water per 14 ounces, which is 7.36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Cooked Medium-grain White Rice:

14 ounces of Cooked 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 14 ounces of product has trace amounts of Vitamin B9, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Cooked Medium-grain White Rice:

14 ounces of Cooked Medium-grain White Rice is an excellent source of Manganese and Phosphorus.
It has a good amount of Copper, Iron, Magnesium and Zinc.
It also has some Potassium.
While 14 ounces of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 14 ounces of Cooked Medium-grain White Rice:

14 ounces of Cooked Medium-grain White Rice has outstanding amounts of Carbohydrate.
It has a good amount of Protein.
It also has some Omega 3.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Cooked Medium-grain White Rice with:

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Food Info

Nutrients in 14 ounces of Cooked Medium-grain White Rice

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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