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Comparing Nutrients in 100 grams Wild RiceVS Cooked Wild Rice

Macros Ratio

Protein Fat Carbs

Wild Rice
16%
3%
81%
Cooked Wild Rice
15%
3%
82%
100 g ▼

Macro Nutrients

12.3%357kcal
Energy
3.5%101kcal
357 kcalvs101 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.1%1.08g
Fat
0.35%0.34g
1.08 gvs0.34 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.49%0.16g
Saturated Fat
0.15%0.049g
0.16 gvs0.049 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.8%0.3g
Omega 3
5.94%0.095g
0.3 gvs0.095 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.2%0.38g
Omega 6
0.7%0.12g
0.38 gvs0.12 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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57.6%75g
Carbohydrate
16.4%21.3g
75 gvs21.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.45%2.5g
Sugars
1%0.73g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.5 gvs0.73 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.28%0.2g
≤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 gvs0.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.2g
NA gvs0.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.67g
Sucrose
%0.33g
0.67 gvs0.33 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.3%6.2g
Fiber
4.74%1.8g
6.2 gvs1.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26.3%14.7g
Protein
7.13%4g
14.7 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.6%0.12mg
Vitamin B1
4.33%0.052mg
Thiamine
0.12 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B2
6.7%0.087mg
Riboflavin
0.26 mgvs0.087 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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42%6.73mg
Vitamin B3
8.04%1.3mg
Niacin, nicotinic acid, niacinamide
6.73 mgvs1.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.4%1.07mg
Vitamin B5
3.08%0.15mg
Pantothenic acid
1.07 mgvs0.15 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30%0.39mg
Vitamin B6
10.4%0.14mg
Pyridoxine
0.39 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23.8%95μg
Vitamin B9
6.5%26μg
Folates and Folic Acid
95 μgvs26 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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5.47%0.82mg
Vitamin E
1.6%0.24mg
Tocopherols and Tocotrienols
0.82 mgvs0.24 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.6%1.9μg
Vitamin K
0.42%0.5μg
Phytomenadione or phylloquinone
1.9 μgvs0.5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.1%21mg
Calcium
0.3%3mg
21 mgvs3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58.2%0.52mg
Copper
13.4%0.12mg
0.52 mgvs0.12 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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24.5%1.96mg
Iron
7.5%0.6mg
1.96 mgvs0.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42%177mg
Magnesium
7.6%32mg
177 mgvs32 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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57.8%1.33mg
Manganese
12.3%0.28mg
1.33 mgvs0.28 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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62%433mg
Phosphorus
11.7%82mg
433 mgvs82 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.6%427mg
Potassium
2.97%101mg
427 mgvs101 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.1%2.8μg
Selenium
1.45%0.8μg
2.8 μgvs0.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.47%7mg
Sodium
0.2%3mg
7 mgvs3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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54%5.96mg
Zinc
12%1.34mg
5.96 mgvs1.34 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.21%7.76g
Water
2%74g
7.76 gvs74 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Wild Rice vs Cooked Wild Rice:
Comparing minerals per 100 grams for Wild Rice vs Cooked Wild Rice:
Comparison of macro-nutrients per 100 grams:



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