Comparing Nutrients in 300 calories Wild RiceVS Cooked Wild Rice

Weight per 300 calories

Wild Rice

84g

Cooked Wild Rice

297g

Wild Rice has 3.5 times more energy per 100g than Cooked Wild Rice. It has high energy density when compared to other foods. Cooked Wild Rice having average energy density.

Which food has more nutrients per 300 calories - Wild Rice or Cooked Wild Rice?

Macros Ratio

Protein Fat Carbs

Wild Rice

16%

81%

Cooked Wild Rice

15%

82%

300 kcal ▼

Macro Nutrients

Wild Ricevs Cooked Wild Rice

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.94%0.91g

Fat

1.04%1g

0.91 gvs1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.41%0.13g

Saturated Fat

0.45%0.15g

0.13 gvs0.15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.8%0.25g

Omega 3

17.6%0.28g

0.25 gvs0.28 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.86%0.32g

Omega 6

2.08%0.35g

0.32 gvs0.35 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48.4%63g

Carbohydrate

48.8%63.4g

63 gvs63.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.9%2.1g

Sugars

3%2.17g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.1 gvs2.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.82%0.59g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs0.59 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.59g

NA gvs0.59 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.56g

Sucrose

%0.98g

0.56 gvs0.98 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.7%5.2g

Fiber

14%5.35g

5.2 gvs5.35 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22%12.4g

Protein

21%12g

12.4 gvs12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Wild Ricevs Cooked Wild Rice

0.093%0.84μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.84 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.05%0.097mg

Vitamin B1

13%0.15mg

Thiamine

0.097 mgvs0.15 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B2

20%0.26mg

Riboflavin

0.22 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.4%5.66mg

Vitamin B3

24%3.82mg

Niacin, nicotinic acid, niacinamide

5.66 mgvs3.82 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18%0.9mg

Vitamin B5

9.15%0.46mg

Pantothenic acid

0.9 mgvs0.46 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25.3%0.33mg

Vitamin B6

31%0.4mg

Pyridoxine

0.33 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%80μg

Vitamin B9

19.3%77.2μg

Folates and Folic Acid

80 μgvs77.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.6%0.69mg

Vitamin E

4.75%0.71mg

Tocopherols and Tocotrienols

0.69 mgvs0.71 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.33%1.6μg

Vitamin K

1.24%1.5μg

Phytomenadione or phylloquinone

1.6 μgvs1.5 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Wild Ricevs Cooked Wild Rice

1.76%17.6mg

Calcium

0.89%8.9mg

17.6 mgvs8.9 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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49%0.44mg

Copper

40%0.36mg

0.44 mgvs0.36 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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20.6%1.65mg

Iron

22.3%1.8mg

1.65 mgvs1.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35.4%149mg

Magnesium

22.6%95mg

149 mgvs95 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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48.6%1.1mg

Manganese

36.4%0.84mg

1.1 mgvs0.84 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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52%364mg

Phosphorus

34.8%244mg

364 mgvs244 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.6%359mg

Potassium

8.82%300mg

359 mgvs300 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.28%2.35μg

Selenium

4.32%2.38μg

2.35 μgvs2.38 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.39%5.9mg

Sodium

0.59%8.9mg

5.9 mgvs8.9 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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45.5%5mg

Zinc

36%4mg

5 mgvs4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.52g

Water

5.93%220g

6.52 gvs220 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Wild Rice vs Cooked Wild Rice:

Raw Wild Rice has 1.5 times more Vitamin B3 and 2 times more Vitamin B5 than Cooked Wild Rice.
While Cooked Wild Rice contains 1.6 times more Vitamin B1 than Raw Wild Rice.
Both Raw Wild Rice and Cooked Wild Rice have similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin E per 300 kcal.
Both Raw Wild Rice as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Wild Rice vs Cooked Wild Rice:

Raw Wild Rice has 1.2 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Zinc than Cooked Wild Rice.
While Cooked Wild Rice contains 33.7 times more Water than Raw Wild Rice.
Both Raw Wild Rice and Cooked Wild Rice have similar amounts of Iron, Potassium and Selenium per 300 kcal.
Both Raw Wild Rice as well as Cooked Wild Rice have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Wild Rice and Cooked Wild Rice have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
Both Raw Wild Rice as well as Cooked Wild Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Wild RiceVS Brown Rice FlourCooked Wild RiceVS Brown Rice Flour

Compare Foods

Comparing Nutrients in 300 calories Wild RiceVS Cooked Wild Rice

Weight per 300 calories

Which food has more nutrients per 300 calories - Wild Rice or Cooked Wild Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: