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Nutrients in 14 ounces of Long-grain Brown Rice

Raw Long-grain Brown Rice (Oryza sativa L.).

Macros Ratio

Protein Fat Carbs
8%
8%
84%
14 oz ▼

Macro Nutrients

Long-grain Brown Rice
Energy1457 kcal
50.2%
Raw Long-grain Brown Rice has 1456.59731 kcal of Energy per 14 ounces, which is 50.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat12.7 g
13%
Raw Long-grain Brown Rice has 12.700576 g of Fat per 14 ounces, which is 13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.35 g
7.33%
Raw Long-grain Brown Rice has 2.34563763 g of Saturated Fat per 14 ounces, which is 7.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.13 g
7.94%
Raw Long-grain Brown Rice has 0.12700576 g of Omega 3 per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.84 g
22.6%
Raw Long-grain Brown Rice has 3.84192424 g of Omega 6 per 14 ounces, which is 22.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Long-grain Brown 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
Carbohydrate303 g
233%
Raw Long-grain Brown Rice has 302.6309125 g of Carbohydrate per 14 ounces, which is 233% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.6 g
3.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Long-grain Brown Rice has 2.6194938 g of Sugars per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0 g
0%
≤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]
Raw Long-grain Brown Rice has 0 g of Fructose per 14 ounces, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0 g
%
Raw Long-grain Brown Rice has 0 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose2.6 g
%
Raw Long-grain Brown Rice has 2.6194938 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber14.3 g
37.6%
Raw Long-grain Brown Rice has 14.288148 g of Fiber per 14 ounces, which is 37.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein30 g
53.4%
Raw Long-grain Brown Rice has 29.9257322 g of Protein per 14 ounces, which is 53.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Long-grain Brown Rice
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Long-grain Brown 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 B12.15 mg
179%
Thiamine
Raw Long-grain Brown Rice has 2.14719113 mg of Vitamin B1 per 14 ounces, which is 179% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.38 mg
29%
Riboflavin
Raw Long-grain Brown Rice has 0.37704835 mg of Vitamin B2 per 14 ounces, which is 29% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B325.8 mg
161%
Niacin, nicotinic acid, niacinamide
Raw Long-grain Brown Rice has 25.77423142 mg of Vitamin B3 per 14 ounces, which is 161% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.2 mg
84%
Pantothenic acid
Raw Long-grain Brown Rice has 4.2070658 mg of Vitamin B5 per 14 ounces, which is 84% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.9 mg
146%
Pyridoxine
Raw Long-grain Brown Rice has 1.89317961 mg of Vitamin B6 per 14 ounces, which is 146% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B720 μg
66%
Biotin
Raw Long-grain Brown Rice has 19.8049607 μg of Vitamin B7 per 14 ounces, which is 66% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B991 μg
23%
Folates and Folic Acid
Raw Long-grain Brown Rice has 91.28539 μg of Vitamin B9 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Long-grain Brown 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
0%
Ascorbic acid
Raw Long-grain Brown 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
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Long-grain Brown 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 E2.4 mg
16%
Tocopherols and Tocotrienols
Raw Long-grain Brown Rice has 2.381358 mg of Vitamin E per 14 ounces, which is 16% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.4 μg
2%
Phytomenadione or phylloquinone
Raw Long-grain Brown Rice has 2.381358 μg of Vitamin K per 14 ounces, which is 2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Long-grain Brown Rice
Calcium35.7 mg
3.57%
Raw Long-grain Brown Rice has 35.72037 mg of Calcium per 14 ounces, which is 3.57% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.2 mg
133%
Raw Long-grain Brown Rice has 1.19861686 mg of Copper per 14 ounces, which is 133% 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
Iron5.1 mg
64%
Raw Long-grain Brown Rice has 5.1199197 mg of Iron per 14 ounces, which is 64% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium460 mg
110%
Raw Long-grain Brown Rice has 460.39588 mg of Magnesium per 14 ounces, which is 110% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese11.3 mg
492%
Raw Long-grain Brown Rice has 11.32335729 mg of Manganese per 14 ounces, which is 492% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum254 μg
564%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Raw Long-grain Brown Rice has 253.614627 μg of Molybdenum per 14 ounces, which is 564% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus1234 mg
176%
Raw Long-grain Brown Rice has 1234.33723 mg of Phosphorus per 14 ounces, which is 176% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium992 mg
29%
Raw Long-grain Brown Rice has 992.2325 mg of Potassium per 14 ounces, which is 29% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium68 μg
123%
Raw Long-grain Brown Rice has 67.868703 μg of Selenium per 14 ounces, which is 123% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.32%
Raw Long-grain Brown Rice has 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc8.45 mg
77%
Raw Long-grain Brown Rice has 8.4538209 mg of Zinc per 14 ounces, which is 77% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water47 g
1.27%
Raw Long-grain Brown Rice has 46.833374 g of Water per 14 ounces, which is 1.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Long-grain Brown Rice:
Minerals in 14 ounces of Raw Long-grain Brown Rice:
Macronutrients in 14 ounces of Raw Long-grain Brown Rice:



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