Cereal, ready to eat, Millet Rice, Nature's Path

Not checked yet · database values 386 kcal per 100 g

Not checked for absorption yet: these are the listed values.

Not checked yet: the numbers below are what the database lists.

Good for

How we counted this

What 100 g gives you: imported foods have no serving size yet.

Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.

The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?

Protein
Your muscles, and every other tissue, are built and repaired from it.
A lot
Learn more
12.7 g in 100 g: 23% of the 56 g a day men need, 28% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Fibre
Keeps your gut moving.
A lot
Learn more
9.24 g in 100 g: 24% of the 38 g a day men need, 37% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Iron
Carries oxygen in your blood.
A lot
Learn more
4.17 mg in 100 g: 52% of the 8 mg a day men need, 23% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals

3 more nutrients below “a lot”

Potassium
Your nerves, muscles and kidneys need it to work.
Some
Learn more
328 mg in 100 g: 10% of the 3,400 mg a day men need, 13% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
Calcium
Builds your bones and teeth.
A little
Learn more
41.4 mg in 100 g: 4% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Almost none
Learn more
0.07 mg in 100 g: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals

Missing from our databases for this food, so left out, not counted as zero: vitamin A, vitamin E, vitamin K1, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, magnesium, zinc, selenium, vitamin D, choline, omega-3: ALA and omega-3: EPA + DHA.

Watch out

How we counted this

We haven’t checked this food. Foods like it carry these, so they’re shown here until we do. None of them was measured in this food.

Inorganic arsenic
Worth knowingCommon in this kind of food; not tested in this one
Rice is one of the main dietary sources of inorganic arsenic, which has no safe threshold (EFSA 2021, 2024). How much a rice food carries depends on the rice and the product; it is not measured for this food.
Learn more
How we got this
Rice and rice products. EFSA 2021: 'Rice' and 'Rice-based products' are among the main contributors to inorganic arsenic exposure in every age class. CFIA 2009-10, white rice: mean 93.6 µg/kg inorganic arsenic (n 25)
What cuts it: Cooking rice in a large volume of water (6 parts to 1) and draining it removed about 45% of its inorganic arsenic in one study (Raab 2009).
EFSA, Chronic dietary exposure to inorganic arsenic. EFSA J 2021;19(1):6380 · grade C
Every food with inorganic arsenic

Also checked (nothing to act on) · 1

Noted for context, or not measured in this food yet.

Acrylamide
Common in this kind of food; not tested in this one
Contains acrylamide, which forms when food is baked, toasted or roasted. At the average level for this kind of food, one daily serving adds far less than would double an average adult's intake; not measured for this food, so shown, not rated.

Better options

We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.

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The numbers

Open every value

Name in the database: Cereal, ready to eat, Millet Rice, Nature's Path

Listed nutrients, per 100 g

For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.

Nutrient	Per	Per 100 calories	How	Source	Grade
Calcium	41.36 mg	10.72 mg	listed used	`Canadian Nutrient File 2026` #1393	C
Carbohydrate	74.7 g	19.35 g	listed used	`Canadian Nutrient File 2026` #1393	C
Energy	386 kcal	–	CNF Energy (kcal) used	`Canadian Nutrient File 2026`	–
Fat	5.97 g	1.55 g	listed used	`Canadian Nutrient File 2026` #1393	C
Fibre	9.24 g	2.39 g	listed used	`Canadian Nutrient File 2026` #1393	C
Iron	4.17 mg	1.08 mg	listed used	`Canadian Nutrient File 2026` #1393	C
Potassium	328.36 mg	85.07 mg	listed used	`Canadian Nutrient File 2026` #1393	C
Protein	12.65 g	3.28 g	listed used	`Canadian Nutrient File 2026` #1393	C
Sodium	386.55 mg	100.14 mg	listed used	`Canadian Nutrient File 2026` #1393	C
Sugars	12.7 g	3.29 g	listed used	`Canadian Nutrient File 2026` #1393	C
Vitamin C	0.07 mg	0.02 mg	listed used	`Canadian Nutrient File 2026` #1393	C
Water	2 g	0.52 g	listed used	`Canadian Nutrient File 2026` #1393	C

Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.

Hazard rows as the dataset rates them

Acrylamide · Context · Contains acrylamide, which forms when food is baked, toasted or roasted. At the average level for this kind of food, one daily serving adds far less than would double an average adult's intake; not measured for this food, so shown, not rated. · EFSA 2015
Inorganic arsenic · Worth knowing · Rice is one of the main dietary sources of inorganic arsenic, which has no safe threshold (EFSA 2021, 2024). How much a rice food carries depends on the rice and the product; it is not measured for this food. · EFSA 2021

Sources

Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026 · dataset · Open Government Licence – Canada 2.0
EFSA CONTAM Panel (2015) Scientific Opinion on acrylamide in food. EFSA Journal 13(6):4104 · doi:10.2903/j.efsa.2015.4104
efsa-2015-acrylamide · abstract only · EFSA Journal: CC BY-ND 4.0
EFSA, Chronic dietary exposure to inorganic arsenic. EFSA J 2021;19(1):6380 · doi:10.2903/j.efsa.2021.6380 · PMID 33537067
efsa-2021-iars-exposure · full text read · EFSA Journal, open access (Wiley, CC BY-ND per PMC)

Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.

The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.

The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.

Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.