Nutrients in 300 calories of Enriched Medium-grain White Rice

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

raw

Weight per 300 Calories

Enriched Medium-grain White Rice

83.3g

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

Macros Ratio

Protein Fat Carbs

91%

300 kcal ▼

Macro Nutrients

Enriched Medium-grain White Rice

Energy300 kcal

10.3%

Enriched 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%

Enriched 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%

Enriched 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%

Enriched 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%

Enriched 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

Enriched 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%

Enriched 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

Fiber1.17 g

3.07%

Enriched Medium-grain White Rice has 1.1666666666667 g of Fiber per 300 calories, which is 3.07% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.5 g

9.84%

Enriched 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

Enriched Medium-grain White Rice

Vitamin A0 μg

RAE, retinol activity equivalents

Enriched Medium-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
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Vitamin B10.48 mg

40%

Thiamine

Enriched Medium-grain White Rice has 0.48166666666667 mg of Vitamin B1 per 300 calories, which is 40% 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

Enriched 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 B34.24 mg

26.5%

Niacin, nicotinic acid, niacinamide

Enriched Medium-grain White Rice has 4.2441666666667 mg of Vitamin B3 per 300 calories, which is 26.5% 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

Enriched 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

Enriched 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 B9193 μg

48%

Folates and Folic Acid

Enriched Medium-grain White Rice has 192.5 μg of Vitamin B9 per 300 calories, which is 48% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Enriched 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

Enriched 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

Enriched 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 E0.092 mg

0.61%

Tocopherols and Tocotrienols

Enriched Medium-grain White Rice has 0.091666666666667 mg of Vitamin E per 300 calories, which is 0.61% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Enriched Medium-grain White Rice

Calcium7.5 mg

0.75%

Enriched 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%

Enriched 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

Iron3.63 mg

45.4%

Enriched Medium-grain White Rice has 3.6333333333333 mg of Iron per 300 calories, which is 45.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium29 mg

6.94%

Enriched 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%

Enriched 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%

Enriched 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%

Enriched 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

Selenium12.6 μg

23%

Enriched Medium-grain White Rice has 12.583333333333 μg of Selenium per 300 calories, which is 23% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0.83 mg

0.056%

Enriched 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%

Enriched 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%

Enriched 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 Enriched Medium-grain White Rice:

300 calories of Enriched Medium-grain White Rice is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
It has a good amount of Vitamin B6.
It also has some Vitamin B2.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

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

300 calories of Enriched Medium-grain White Rice is an excellent source of Iron, Manganese and Selenium.
It has a good amount of Copper, 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 Enriched Medium-grain White Rice:

300 calories of Enriched Medium-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, it has no Fat, Saturated Fat and Omega 6.

Compare Enriched Medium-grain White Rice with:

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Food Info

Nutrients in 300 calories of Enriched Medium-grain White Rice

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Enriched Medium-grain White Rice with: