Brown Rice with Mushrooms
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 69.28 g | 25% |
| Net Carbohydrates | 61.47 g | 25% |
| Sugars | 11.03 g | 32% |
| Added Sugars | 1.33 g | 3% |
| Dietary Fiber | 7.81 g | 28% |
| Protein | 13.38 g | 27% |
| Total Fat | 16.3 g | 21% |
| Saturated Fat | 2.49 g | 12% |
| Monounsaturated Fat | 10.5 g | - |
| Polyunsaturated Fat | 2.37 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 84.94 mcg | 9% |
| Vitamin C | 25.92 mg | 29% |
| Vitamin D | 0.34 mcg | 2% |
| Minerals | ||
| Sodium | 3655.4 mg | 159% |
| Potassium | 1082.95 mg | 23% |
| Calcium | 89.07 mg | 7% |
| Magnesium | 124.76 mg | 30% |
| Iron | 3.21 mg | 18% |
| Zinc | 2.68 mg | 24% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
9%
Vitamin C
29%
Vitamin D
2%
Vitamin E
14%
Vitamin K
114%
Vitamin B1
44%
Vitamin B2
72%
Vitamin B3
64%
Vitamin B5
82%
Vitamin B6
43%
Vitamin B7
58%
Vitamin B9
2%
Vitamin B12
3%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
7%
Iron
18%
Magnesium
30%
Phosphorus
30%
Potassium
23%
Sodium
159%
Zinc
24%
Copper
98%
Manganese
112%
Selenium
35%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
13%
Isoleucine
15%
Valine
16%
Lysine
6%
Tryptophan
17%
Threonine
12%
Phenylalanine
20%
Methionine
15%
Histidine
12%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 459 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 8 min
Jogging
58 min
Cycling
60 min
Walking
1 h 48 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Brown rice, as a whole grain, is beneficial for blood sugar regulation, with studies demonstrating lower postprandial glucose levels when incorporated into meals, particularly in research involving adults. It retains essential nutrients, dietary fiber, and bioactive compounds like gamma oryzanol, which are largely lost in white rice during milling, contributing to a reduced risk of type 2 diabetes by improving various risk factors. Observational evidence also suggests that brown rice may be associated with reductions in weight, blood pressure, and a decreased risk of premature coronary artery disease by improving heart health.
1. Brown Rice Versus White Rice: Nutritional Quality, Potential Health Benefits, Development of Food Products, and Preservation Technologies.
Source: PubMed
Summary: Brown rice retains essential nutrients, dietary fiber, and bioactive compounds that are largely lost during the polishing process of white rice, contributing to its potential health advantages.
Read More: https://pubmed.ncbi.nlm.nih.gov/33336992/
2. Brown Vs. White Rice — Which Is Better for Your Health?
Source: Healthline, 2016
Summary: Brown rice, as a whole grain, retains its bran and germ, offering higher levels of magnesium, fiber, and antioxidants compared to white rice, which contributes to better blood sugar control and a reduced risk of type 2 diabetes.
Read More: https://www.healthline.com/nutrition/brown-vs-white-rice
3. A Mixed-Methods Study on Acceptability, Tolerability, and Substitution of Brown Rice for White Rice to Lower Blood Glucose Levels Among Nigerian Adults.
Source: PubMed
Summary: Postprandial glucose levels were generally lower with meals containing a higher proportion of brown rice.
Read More: https://pubmed.ncbi.nlm.nih.gov/28775984/
4. Heart Disease: Can Whole Grains Lower or Increase Your Risk?
Source: Medical News Today, 2022
Summary: Diets rich in whole grains are linked to a decreased risk of premature coronary artery disease.
5. Which Rice Is Healthiest: Red, Black, Brown, or White?
Source: NutritionFacts.org, 2018
Summary: Brown rice contains fiber, essential vitamins, minerals, and phytonutrients like gamma oryzanol, which contribute to reductions in weight, waist circumference, blood pressure, and systemic inflammation.
