Nutrients in 500 calories of Cooked Wild Rice

Wild rice, cooked.

whole cooked

Weight per 500 Calories

Cooked Wild Rice

495g

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

Macros Ratio

Protein Fat Carbs

15%

82%

500 kcal ▼

Macro Nutrients

Cooked Wild Rice

Energy500 kcal

17.2%

Cooked Wild Rice has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.7 g

1.74%

Cooked Wild Rice has 1.6831683168317 g of Fat per 500 calories, which is 1.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.76%

Cooked Wild Rice has 0.24257425742574 g of Saturated Fat per 500 calories, which is 0.76% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.47 g

29.4%

Cooked Wild Rice has 0.47029702970297 g of Omega 3 per 500 calories, which is 29.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.59 g

3.47%

Cooked Wild Rice has 0.58910891089109 g of Omega 6 per 500 calories, which is 3.47% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate106 g

81.3%

Cooked Wild Rice has 105.64356435644 g of Carbohydrate per 500 calories, which is 81.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.6 g

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

Cooked Wild Rice has 3.6138613861386 g of Sugars per 500 calories, which is 5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.99 g

1.37%

≤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 0.99009900990099 g of Fructose per 500 calories, which is 1.37% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.99 g

Cooked Wild Rice has 0.99009900990099 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.63 g

Cooked Wild Rice has 1.6336633663366 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.9 g

23.4%

Cooked Wild Rice has 8.9108910891089 g of Fiber per 500 calories, which is 23.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19.8 g

35.3%

Cooked Wild Rice has 19.752475247525 g of Protein per 500 calories, which is 35.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.26 mg

21.5%

Thiamine

Cooked Wild Rice has 0.25742574257426 mg of Vitamin B1 per 500 calories, which is 21.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.43 mg

33%

Riboflavin

Cooked Wild Rice has 0.43069306930693 mg of Vitamin B2 per 500 calories, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.37 mg

40%

Niacin, nicotinic acid, niacinamide

Cooked Wild Rice has 6.3712871287129 mg of Vitamin B3 per 500 calories, which is 40% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.76 mg

15.2%

Pantothenic acid

Cooked Wild Rice has 0.76237623762376 mg of Vitamin B5 per 500 calories, which is 15.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.67 mg

51.4%

Pyridoxine

Cooked Wild Rice has 0.66831683168317 mg of Vitamin B6 per 500 calories, which is 51.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9129 μg

32%

Folates and Folic Acid

Cooked Wild Rice has 128.71287128713 μg of Vitamin B9 per 500 calories, which is 32% 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 500 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 500 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.2 mg

7.92%

Tocopherols and Tocotrienols

Cooked Wild Rice has 1.1881188118812 mg of Vitamin E per 500 calories, which is 7.92% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.48 μg

2.06%

Phytomenadione or phylloquinone

Cooked Wild Rice has 2.4752475247525 μg of Vitamin K per 500 calories, which is 2.06% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Wild Rice

Calcium15 mg

1.5%

Cooked Wild Rice has 14.851485148515 mg of Calcium per 500 calories, which is 1.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.6 mg

66.6%

Cooked Wild Rice has 0.5990099009901 mg of Copper per 500 calories, which is 66.6% 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

Iron2.97 mg

37%

Cooked Wild Rice has 2.970297029703 mg of Iron per 500 calories, which is 37% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium158 mg

37.7%

Cooked Wild Rice has 158.41584158416 mg of Magnesium per 500 calories, which is 37.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.4 mg

60.7%

Cooked Wild Rice has 1.3960396039604 mg of Manganese per 500 calories, which is 60.7% 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

Phosphorus406 mg

58%

Cooked Wild Rice has 405.94059405941 mg of Phosphorus per 500 calories, which is 58% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium500 mg

14.7%

Cooked Wild Rice has 500 mg of Potassium per 500 calories, which is 14.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.96 μg

7.2%

Cooked Wild Rice has 3.960396039604 μg of Selenium per 500 calories, which is 7.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium15 mg

0.99%

Cooked Wild Rice has 14.851485148515 mg of Sodium per 500 calories, which is 0.99% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.63 mg

60.3%

Cooked Wild Rice has 6.6336633663366 mg of Zinc per 500 calories, which is 60.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water366 g

9.9%

Cooked Wild Rice has 365.9900990099 g of Water per 500 calories, which is 9.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cooked Wild Rice:

500 calories of Cooked Wild Rice is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B5 and Vitamin E.
While 500 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Cooked Wild Rice:

500 calories of Cooked Wild Rice is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It has a good amount of Potassium and Selenium.
The product has trace amounts of Calcium and Sodium.

Macronutrients in 500 calories of Cooked Wild Rice:

500 calories of Cooked Wild Rice has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 3, Fiber and Protein.
It also has some Omega 6 and Sugars.
While 500 calories of product has trace amounts of Fat, Saturated Fat and Fructose, it has no Glucose and Sucrose.

Compare Cooked Wild Rice with:

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

Food Info

Nutrients in 500 calories of Cooked Wild Rice

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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