Comparing Nutrients in 500 calories Cooked Wild RiceVS Wild Rice

Weight per 500 calories

Cooked Wild Rice

495g

Wild Rice

140g

Raw Wild Rice has 3.5 times more energy per unit of mass than Cooked Wild Rice, which is high in comparison to other foods. Cooked Wild Rice having average energy density.

Which food has more nutrients per 500 calories - Cooked Wild Rice or Wild Rice?

Macros Ratio

Protein Fat Carbs

Cooked Wild Rice

15%

82%

Wild Rice

16%

81%

500 kcal ▼

Macro Nutrients

Cooked Wild Ricevs Wild Rice

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.74%1.7g

Fat

1.56%1.5g

1.7 gvs1.5 g

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

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0.76%0.24g

Saturated Fat

0.68%0.22g

0.24 gvs0.22 g

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

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29.4%0.47g

Omega 3

26.3%0.42g

0.47 gvs0.42 g

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

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3.47%0.59g

Omega 6

3.1%0.53g

0.59 gvs0.53 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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81.3%106g

Carbohydrate

80.7%105g

106 gvs105 g

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

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5%3.6g

Sugars

4.83%3.5g

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

3.6 gvs3.5 g

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

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1.37%0.99g

Fructose

≤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]

0.99 gvsNA g

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

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%0.99g

Glucose

0.99 gvsNA g

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

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%1.63g

Sucrose

%0.94g

1.63 gvs0.94 g

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

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23.4%8.9g

Fiber

23%8.7g

8.9 gvs8.7 g

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

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35.3%19.8g

Protein

37%20.6g

19.8 gvs20.6 g

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

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Vitamins

Cooked Wild Ricevs Wild Rice

0%0μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

0 μgvs1.4 μg

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

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21.5%0.26mg

Vitamin B1

13.4%0.16mg

Thiamine

0.26 mgvs0.16 mg

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

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33%0.43mg

Vitamin B2

28.2%0.37mg

Riboflavin

0.43 mgvs0.37 mg

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

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40%6.37mg

Vitamin B3

59%9.43mg

Niacin, nicotinic acid, niacinamide

6.37 mgvs9.43 mg

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

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15.2%0.76mg

Vitamin B5

30%1.5mg

Pantothenic acid

0.76 mgvs1.5 mg

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

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51.4%0.67mg

Vitamin B6

42%0.55mg

Pyridoxine

0.67 mgvs0.55 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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32%129μg

Vitamin B9

33.3%133μg

Folates and Folic Acid

129 μgvs133 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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7.92%1.2mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

1.2 mgvs1.15 mg

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

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2.06%2.48μg

Vitamin K

2.2%2.66μg

Phytomenadione or phylloquinone

2.48 μgvs2.66 μg

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

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Minerals

Cooked Wild Ricevs Wild Rice

1.5%15mg

Calcium

2.94%29.4mg

15 mgvs29.4 mg

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

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66.6%0.6mg

Copper

81.5%0.73mg

0.6 mgvs0.73 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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37%2.97mg

Iron

34.3%2.75mg

2.97 mgvs2.75 mg

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

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37.7%158mg

Magnesium

59%248mg

158 mgvs248 mg

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

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60.7%1.4mg

Manganese

81%1.86mg

1.4 mgvs1.86 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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58%406mg

Phosphorus

86.6%606mg

406 mgvs606 mg

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

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14.7%500mg

Potassium

17.6%598mg

500 mgvs598 mg

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

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7.2%3.96μg

Selenium

7.13%3.92μg

3.96 μgvs3.92 μg

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

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0.99%15mg

Sodium

0.65%9.8mg

15 mgvs9.8 mg

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

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60.3%6.63mg

Zinc

76%8.35mg

6.63 mgvs8.35 mg

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

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9.9%366g

Water

0.29%11g

366 gvs11 g

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

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Lets compare vitamin content per 500 calories of Cooked Wild Rice vs Wild Rice:

Cooked Wild Rice has 1.6 times more Vitamin B1 and 1.2 times more Vitamin B6 than Raw Wild Rice.
While Raw Wild Rice contains 1.5 times more Vitamin B3 and 2 times more Vitamin B5 than Cooked Wild Rice.
Both Cooked Wild Rice and Raw Wild Rice have similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 500 kcal.
Both Cooked Wild Rice as well as Raw Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cooked Wild Rice vs Wild Rice:

Cooked Wild Rice has 33.7 times more Water than Raw Wild Rice.
While Raw Wild Rice contains 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.
Both Cooked Wild Rice and Raw Wild Rice have similar amounts of Copper, Iron, Potassium and Selenium per 500 kcal.
Both Cooked Wild Rice as well as Raw Wild Rice have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Cooked Wild Rice and Raw Wild Rice have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
Both Cooked Wild Rice as well as Raw Wild Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Wild RiceVS Brown Rice FlourWild RiceVS Brown Rice Flour

Compare Foods

Comparing Nutrients in 500 calories Cooked Wild RiceVS Wild Rice

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Wild Rice or Wild Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: