Nutrients in 300 calories of Cooked Regular Long-grain White Rice

Rice, white, long-grain, regular, unenriched, cooked without salt.

cooked

Weight per 300 Calories

Cooked Regular Long-grain White Rice

231g

Cooked Regular Long-grain White Rice has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

89%

300 kcal ▼

Macro Nutrients

Cooked Regular Long-grain White Rice

Energy300 kcal

10.3%

Cooked Regular Long-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

Fat0.65 g

0.67%

Cooked Regular Long-grain White Rice has 0.64615384615385 g of Fat per 300 calories, which is 0.67% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.56%

Cooked Regular Long-grain White Rice has 0.17769230769231 g of Saturated Fat per 300 calories, which is 0.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.03 g

1.88%

Cooked Regular Long-grain White Rice has 0.03 g of Omega 3 per 300 calories, which is 1.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.84%

Cooked Regular Long-grain White Rice has 0.14307692307692 g of Omega 6 per 300 calories, which is 0.84% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Regular Long-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

Carbohydrate65 g

50%

Cooked Regular Long-grain White Rice has 65.007692307692 g of Carbohydrate per 300 calories, which is 50% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.12 g

0.16%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Cooked Regular Long-grain White Rice has 0.11538461538462 g of Sugars per 300 calories, which is 0.16% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber0.92 g

2.43%

Cooked Regular Long-grain White Rice has 0.92307692307692 g of Fiber per 300 calories, which is 2.43% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.2 g

11%

Cooked Regular Long-grain White Rice has 6.2076923076923 g of Protein per 300 calories, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Cooked Regular Long-grain White Rice

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Regular Long-grain White 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
Buy Preformed Vegan Vitamin A

Vitamin B10.046 mg

3.85%

Thiamine

Cooked Regular Long-grain White Rice has 0.046153846153846 mg of Vitamin B1 per 300 calories, which is 3.85% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.03 mg

2.3%

Riboflavin

Cooked Regular Long-grain White Rice has 0.03 mg of Vitamin B2 per 300 calories, which is 2.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.92 mg

5.77%

Niacin, nicotinic acid, niacinamide

Cooked Regular Long-grain White Rice has 0.92307692307692 mg of Vitamin B3 per 300 calories, which is 5.77% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.9 mg

18%

Pantothenic acid

Cooked Regular Long-grain White Rice has 0.9 mg of Vitamin B5 per 300 calories, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.21 mg

16.5%

Pyridoxine

Cooked Regular Long-grain White Rice has 0.21461538461538 mg of Vitamin B6 per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B96.92 μg

1.73%

Folates and Folic Acid

Cooked Regular Long-grain White Rice has 6.9230769230769 μg of Vitamin B9 per 300 calories, which is 1.73% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Regular Long-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
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Cooked Regular Long-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

Cooked Regular Long-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
Buy Vegan Vitamin D

Vitamin E0.092 mg

0.62%

Tocopherols and Tocotrienols

Cooked Regular Long-grain White Rice has 0.092307692307692 mg of Vitamin E per 300 calories, which is 0.62% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Cooked Regular Long-grain White Rice has 0 μg of Vitamin K per 300 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Regular Long-grain White Rice

Calcium23 mg

2.3%

Cooked Regular Long-grain White Rice has 23.076923076923 mg of Calcium per 300 calories, which is 2.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

17.7%

Cooked Regular Long-grain White Rice has 0.15923076923077 mg of Copper per 300 calories, which is 17.7% 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

Iron0.46 mg

5.77%

Cooked Regular Long-grain White Rice has 0.46153846153846 mg of Iron per 300 calories, which is 5.77% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium27.7 mg

6.6%

Cooked Regular Long-grain White Rice has 27.692307692308 mg of Magnesium per 300 calories, which is 6.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

47.4%

Cooked Regular Long-grain White Rice has 1.0892307692308 mg of Manganese per 300 calories, which is 47.4% 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

Phosphorus99 mg

14%

Cooked Regular Long-grain White Rice has 99.230769230769 mg of Phosphorus per 300 calories, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium80.8 mg

2.38%

Cooked Regular Long-grain White Rice has 80.769230769231 mg of Potassium per 300 calories, which is 2.38% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium17.3 μg

31.5%

Cooked Regular Long-grain White Rice 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

Sodium2.3 mg

0.15%

Cooked Regular Long-grain White Rice has 2.3076923076923 mg of Sodium per 300 calories, which is 0.15% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.13 mg

10.3%

Cooked Regular Long-grain White Rice has 1.1307692307692 mg of Zinc per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water158 g

4.27%

Cooked Regular Long-grain White Rice has 157.93846153846 g of Water per 300 calories, which is 4.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cooked Regular Long-grain White Rice:

300 calories of Cooked Regular Long-grain White Rice has a good amount of Vitamin B5 and Vitamin B6.
It has some Vitamin B1 and Vitamin B3.
While 300 calories of product has trace amounts of Vitamin B2 and Vitamin B9, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K.

Minerals in 300 calories of Cooked Regular Long-grain White Rice:

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

Macronutrients in 300 calories of Cooked Regular Long-grain White Rice:

300 calories of Cooked Regular Long-grain White Rice is an excellent source of Carbohydrate.
It has a good amount of Protein.
It also has some Fiber.
While 300 calories of product has trace amounts of Omega 3 and Omega 6, it has no Fat, Saturated Fat and Sugars.

Compare Cooked Regular Long-grain White Rice with:

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

Food Info

Nutrients in 300 calories of Cooked Regular Long-grain White Rice

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Cooked Regular Long-grain White Rice with: