Nutrients in 300 calories of Cooked Wild Rice

Wild rice, cooked.

whole cooked

Weight per 300 Calories

Cooked Wild Rice

297g

Cooked Wild Rice has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

82%

300 kcal ▼

Macro Nutrients

Cooked Wild Rice

Energy300 kcal

10.3%

Cooked Wild Rice has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.04%

Cooked Wild Rice has 1.009900990099 g of Fat per 300 calories, which is 1.04% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.45%

Cooked Wild Rice has 0.14554455445545 g of Saturated Fat per 300 calories, which is 0.45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.28 g

17.6%

Cooked Wild Rice has 0.28217821782178 g of Omega 3 per 300 calories, which is 17.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.35 g

2.08%

Cooked Wild Rice has 0.35346534653465 g of Omega 6 per 300 calories, which is 2.08% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Wild Rice has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate63.4 g

48.8%

Cooked Wild Rice has 63.386138613861 g of Carbohydrate per 300 calories, which is 48.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.17 g

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

Cooked Wild Rice has 2.1683168316832 g of Sugars per 300 calories, which is 3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.59 g

0.82%

≤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]

Cooked Wild Rice has 0.59405940594059 g of Fructose per 300 calories, which is 0.82% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.59 g

Cooked Wild Rice has 0.59405940594059 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.98 g

Cooked Wild Rice has 0.98019801980198 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.35 g

14%

Cooked Wild Rice has 5.3465346534653 g of Fiber per 300 calories, which is 14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21%

Cooked Wild Rice has 11.851485148515 g of Protein per 300 calories, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Wild Rice

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Wild Rice has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.15 mg

13%

Thiamine

Cooked Wild Rice has 0.15445544554455 mg of Vitamin B1 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

20%

Riboflavin

Cooked Wild Rice has 0.25841584158416 mg of Vitamin B2 per 300 calories, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.82 mg

24%

Niacin, nicotinic acid, niacinamide

Cooked Wild Rice has 3.8227722772277 mg of Vitamin B3 per 300 calories, which is 24% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.46 mg

9.15%

Pantothenic acid

Cooked Wild Rice has 0.45742574257426 mg of Vitamin B5 per 300 calories, which is 9.15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg

31%

Pyridoxine

Cooked Wild Rice has 0.4009900990099 mg of Vitamin B6 per 300 calories, which is 31% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B977.2 μg

19.3%

Folates and Folic Acid

Cooked Wild Rice has 77.227722772277 μg of Vitamin B9 per 300 calories, which is 19.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Wild Rice has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Cooked Wild Rice has 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Wild Rice has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.71 mg

4.75%

Tocopherols and Tocotrienols

Cooked Wild Rice has 0.71287128712871 mg of Vitamin E per 300 calories, which is 4.75% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.5 μg

1.24%

Phytomenadione or phylloquinone

Cooked Wild Rice has 1.4851485148515 μg of Vitamin K per 300 calories, which is 1.24% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Wild Rice

Calcium8.9 mg

0.89%

Cooked Wild Rice has 8.9108910891089 mg of Calcium per 300 calories, which is 0.89% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.36 mg

40%

Cooked Wild Rice has 0.35940594059406 mg of Copper per 300 calories, which is 40% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron1.8 mg

22.3%

Cooked Wild Rice has 1.7821782178218 mg of Iron per 300 calories, which is 22.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium95 mg

22.6%

Cooked Wild Rice has 95.049504950495 mg of Magnesium per 300 calories, which is 22.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.84 mg

36.4%

Cooked Wild Rice has 0.83762376237624 mg of Manganese per 300 calories, which is 36.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus244 mg

34.8%

Cooked Wild Rice has 243.56435643564 mg of Phosphorus per 300 calories, which is 34.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium300 mg

8.82%

Cooked Wild Rice has 300 mg of Potassium per 300 calories, which is 8.82% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.38 μg

4.32%

Cooked Wild Rice has 2.3762376237624 μg of Selenium per 300 calories, which is 4.32% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.9 mg

0.59%

Cooked Wild Rice has 8.9108910891089 mg of Sodium per 300 calories, which is 0.59% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4 mg

36%

Cooked Wild Rice has 3.980198019802 mg of Zinc per 300 calories, which is 36% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water220 g

5.93%

Cooked Wild Rice has 219.59405940594 g of Water per 300 calories, which is 5.93% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cooked Wild Rice:

300 calories of Cooked Wild Rice is an excellent source of Vitamin B3 and Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9.
It also has some Vitamin E.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Cooked Wild Rice:

300 calories of Cooked Wild Rice is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It has a good amount of Potassium.
It also has some Selenium.
While 300 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 300 calories of Cooked Wild Rice:

300 calories of Cooked Wild Rice is an excellent source of Carbohydrate and Protein.
It has a good amount of Omega 3 and Fiber.
It also has some Sugars.
While 300 calories of product has trace amounts of Fat, Omega 6 and Fructose, it has no Saturated Fat, Glucose and Sucrose.

Compare Cooked Wild Rice with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Cooked Wild Rice

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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