Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)

Composition

Energy

Protein 7.5 g · 30 kcal/100g

Fat 3.2 g · 29 kcal/100g

Carbs 76.3 g · 305 kcal/100g

Fiber 3.6 g

Water 12 g

Total energy 367 kcal

Energy is predominantly from carbs (84%); EFSA recommends 45–60% for a balanced diet

Total fat

3.2g

Saturated

0.6g

Monounsat.

1.1g

Polyunsat.

1.0g

Omega-3

0.03g

Omega-6

0.97g

Saturated fat is 1.4% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 30.2 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 89%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (89% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 0.6 mg

Vitamin K 1 µg

Thiamin (B1) 0.54 mg

Riboflavin (B2) 0.10 mg

Niacin (B3) 6.5 mg

Pantothenic (B5) 1.1 mg

Vitamin B6 0.48 mg

Folate (B9) 23 µg

Vitamin B12 0.00 µg

Minerals

Calcium 9 mg

Iron 1.3 mg

Magnesium 116 mg

Phosphorus 311 mg

Potassium 250 mg

Sodium 5 mg

Zinc 2.1 mg

Copper 0.30 mg

Manganese 2.85 mg

Selenium 17.1 µg

Notable source of Manganese (143% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.