Nutrients in 14 ounces of Wild Rice

Raw Wild Rice (Zizania spp.).

raw whole

Macros Ratio

Protein Fat Carbs

16%

81%

14 oz ▼

Macro Nutrients

Wild Rice

Energy1417 kcal

49%

Raw Wild Rice has 1416.90801 kcal of Energy per 14 ounces, which is 49% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.3 g

4.4%

Raw Wild Rice has 4.2864444 g of Fat per 14 ounces, which is 4.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.62 g

1.93%

Raw Wild Rice has 0.61915308 g of Saturated Fat per 14 ounces, which is 1.93% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.2 g

74.4%

Raw Wild Rice has 1.190679 g of Omega 3 per 14 ounces, which is 74.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.5 g

8.8%

Raw Wild Rice has 1.49628661 g of Omega 6 per 14 ounces, which is 8.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Wild Rice has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate297 g

229%

Raw Wild Rice has 297.272857 g of Carbohydrate per 14 ounces, which is 229% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.92 g

13.7%

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

Raw Wild Rice has 9.922325 g of Sugars per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose2.66 g

Raw Wild Rice has 2.6591831 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber24.6 g

64.8%

Raw Wild Rice has 24.607366 g of Fiber per 14 ounces, which is 64.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein58.5 g

104%

Raw Wild Rice has 58.4623389 g of Protein per 14 ounces, which is 104% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wild Rice

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Raw Wild Rice has 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.46 mg

38%

Thiamine

Raw Wild Rice has 0.45642695 mg of Vitamin B1 per 14 ounces, which is 38% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.04 mg

80%

Riboflavin

Raw Wild Rice has 1.03985966 mg of Vitamin B2 per 14 ounces, which is 80% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B326.7 mg

167%

Niacin, nicotinic acid, niacinamide

Raw Wild Rice has 26.72280569 mg of Vitamin B3 per 14 ounces, which is 167% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.25 mg

85%

Pantothenic acid

Raw Wild Rice has 4.2467551 mg of Vitamin B5 per 14 ounces, which is 85% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.55 mg

119%

Pyridoxine

Raw Wild Rice has 1.55185163 mg of Vitamin B6 per 14 ounces, which is 119% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9377 μg

94%

Folates and Folic Acid

Raw Wild Rice has 377.04835 μg of Vitamin B9 per 14 ounces, which is 94% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Wild Rice has 0 μg of Vitamin B12 per 14 ounces, 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

Raw Wild Rice has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Wild Rice has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.25 mg

21.7%

Tocopherols and Tocotrienols

Raw Wild Rice has 3.2545226 mg of Vitamin E per 14 ounces, which is 21.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.54 μg

6.3%

Phytomenadione or phylloquinone

Raw Wild Rice has 7.540967 μg of Vitamin K per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wild Rice

Calcium83.3 mg

8.33%

Raw Wild Rice has 83.34753 mg of Calcium per 14 ounces, which is 8.33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.08 mg

231%

Raw Wild Rice has 2.07971932 mg of Copper per 14 ounces, which is 231% 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

Iron7.78 mg

97%

Raw Wild Rice has 7.7791028 mg of Iron per 14 ounces, which is 97% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium703 mg

167%

Raw Wild Rice has 702.50061 mg of Magnesium per 14 ounces, which is 167% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.27 mg

229%

Raw Wild Rice has 5.27470797 mg of Manganese per 14 ounces, which is 229% 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

Phosphorus1719 mg

246%

Raw Wild Rice has 1718.54669 mg of Phosphorus per 14 ounces, which is 246% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1695 mg

50%

Raw Wild Rice has 1694.73311 mg of Potassium per 14 ounces, which is 50% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11 μg

20.2%

Raw Wild Rice has 11.113004 μg of Selenium per 14 ounces, which is 20.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium27.8 mg

1.85%

Raw Wild Rice has 27.78251 mg of Sodium per 14 ounces, which is 1.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc23.7 mg

215%

Raw Wild Rice has 23.6548228 mg of Zinc per 14 ounces, which is 215% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water30.8 g

0.83%

Raw Wild Rice has 30.7988968 g of Water per 14 ounces, which is 0.83% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Wild Rice:

14 ounces of Wild Rice has outstanding amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin E.
It also has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Raw Wild Rice:

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

Macronutrients in 14 ounces of Raw Wild Rice:

14 ounces of Wild Rice has outstanding amounts of Carbohydrate and Protein.
It is an excellent source of Omega 3 and Fiber.
It also has a good amount of Omega 6 and Sugars.
This cereal has some Fat.
While 14 ounces of product has trace amounts of Saturated Fat, it has no Sucrose.

Compare Raw Wild Rice with:

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

Food Info

Nutrients in 14 ounces of Wild Rice

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Wild Rice with: