Nutrition in cooked rice 100g compared with male and female Dietary Reference Intake (DRI)
Serving size: 33 gm uncooked rice with water in ration 1:2 (Total 100g cooked rice)
Water – 3.28 gm.
Calories in cooked rice 100g
Calories in cooked rice 100g are 117.51 kCal; as much as 5.88 % of male DRI of 2000 kCal. Further, it can attain 7.83 % of female DRI of 1500 kCal.
a. Protein forms 8.92 % of the calories
b. Carbs form 87.89 % of the calories in cooked rice 100g.
c. Fats form 1.30 % of the calories.
Macros in cooked rice 100g
a. Protein in cooked rice 100g is 2.62 grams, which is 3.49 % of male DRI 75 grams. Further, it can complete 4.66 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.
b. Carbs in cooked rice 100g are 25.82 grams, therefore, is 9.39 % of male DRI of 275 grams. Thus, it can achieve 12.52 % of female DRI of 206.25 grams. In general, the carbohydrates DRI is 55% of calories.
c. Fats in cooked rice 100g are 0.17 grams, notably 0.25 % of male DRI of 66.67 grams. As a result, a woman gets 0.34 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.
d. The Fibre in cooked rice 100g is 0.93 gram, thus is 2.45 % of male DRI of 38 gram. On the other hand, females get 3.72 % of female DRI of 25 grams.
e. Soluble Fibre is 0.27 gm, which is 2.70 % of male DRI of 10 gm. Additionally, females will get 2.74 % of female DRI of 9.86 gm.
f. Total Free Sugar is 0.23 gm, which is 0.38 % of male DRI of 60 gm and 0.46 % of female DRI of 50 gm.
Vitamins in cooked rice 100g
a. Vitamin A – 0.00 mcg.
b. Thiamine (Vitamin B1) – 0.02 mg, which is 1.67 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 1.82 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.02 mg, therefore, is 1.54 % of male DRI of 1.3 mg. Besides, women also get 1.82 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.56 mg, notably 3.50 % male DRI of 16 mg and 4.00 % female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.04 mg, thus is 3.08 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.20 mcg, therefore, is 0.67 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 3.08 mcg, as much as 0.77 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg, which is 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 0.00 mg, therefore, is 0.00 % of male DRI of 90 mg. Further, it is 0.00 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.00 mcg, notably 0.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.02 mg, thus is 0.13 % of DRI of 15 mg for males and females.
l. Vitamin K – 0.50 mcg, as much as 0.42 % of male DRI of 120 mcg and 0.56 % of female DRI of 90 mcg.
Minerals in cooked rice 100g
a. Calcium – 2.47 mg, 0.25 % DRI of 1000 mg for males and females.
b. Phosphorus – 31.68 mg, therefore, is 4.53 % of DRI of 700 mg for males and females.
c. Iron – 0.21 mg, notably 2.63 % male DRI of 8 mg and 1.17 % female DRI of 18 mg.
d. Magnesium – 6.37 mg, thus is 1.59 % of male DRI of 400 mg and 2.05 % of female DRI of 310 mg.
e. Copper – 75.90 mcg, as much as 8.43 % of DRI of 900 mcg for males and females.
f. Manganese – 0.24 mg, 10.43 % male DRI of 2.3 mg, and 13.33 % female DRI of 1.8 mg.
g. Molybdenum – 0.02 mcg, therefore, is 0.04 % of DRI of 45 mcg for males and females.
h. Zinc – 0.40 mg, notably 3.64 % of male DRI of 11 mg. At the same time, women get 5.00 % of female DRI of 8 mg.
i. Chromium – 1.65 mcg, thus is 4.71 % of male DRI of 35 mcg. Besides, women too get 6.60 % of female DRI of 25 mcg.
j. Selenium – 0.33 mcg, as much as 0.60 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 35.64 mg, as much as 0.76 % of DRI of 4700 mg for males and females.
m. Sodium – 0.77 mg, which is 0.05 % of DRI of 1500 mg for males and females.
n. Omega 3 – 3.14 mg, therefore, is 0.52 % of DRI of 600 mg for males and females,
o. Omega 6 – 77.22 mg, not only 12.87 % of DRI of 600 mg for males and females.
Conclusion
Calories in cooked rice 100g are 117.51 kCal and contain 26 grams of carbohydrates. These amounts are relatively mild and do not seem to impact significantly. Earing 100g cooked rice with lentils or curries is a healthy meal.
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