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

Composition

Energy

Protein 7.5 g · 30 kcal/100g

Fat 2.7 g · 24 kcal/100g

Carbs 76.2 g · 305 kcal/100g

Fiber 3.4 g

Water 12 g

Total energy 362 kcal

Energy is predominantly from carbs (85%); EFSA recommends 45–60% for a balanced diet

Total fat

2.7g

Saturated

0.5g

Monounsat.

1.0g

Polyunsat.

1.0g

Omega-6

0.92g

Saturated fat is 1.3% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 85%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (85% 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

Thiamin (B1) 0.41 mg

Riboflavin (B2) 0.04 mg

Niacin (B3) 4.3 mg

Pantothenic (B5) 1.5 mg

Vitamin B6 0.51 mg

Folate (B9) 20 µg

Vitamin B12 0.00 µg

Minerals

Calcium 33 mg

Iron 1.8 mg

Magnesium 143 mg

Phosphorus 264 mg

Potassium 268 mg

Sodium 4 mg

Zinc 2.0 mg

Copper 0.28 mg

Manganese 3.74 mg

Notable source of Manganese (187% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.