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Nutrients in 1 kilogram of Wild Rice

Raw Wild Rice (Zizania spp.).

Macros Ratio

Protein Fat Carbs
16%
3%
81%
1 kg ▼

Macro Nutrients

Wild Rice
Energy3570 kcal
123%
Raw Wild Rice has 3570 kcal of Energy per 1 kilogram, which is 123% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat11 g
11%
Raw Wild Rice has 10.8 g of Fat per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.56 g
4.88%
Raw Wild Rice has 1.56 g of Saturated Fat per 1 kilogram, which is 4.88% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 33 g
188%
Raw Wild Rice has 3 g of Omega 3 per 1 kilogram, which is 188% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.77 g
22%
Raw Wild Rice has 3.77 g of Omega 6 per 1 kilogram, which is 22% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Wild Rice has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate749 g
576%
Raw Wild Rice has 749 g of Carbohydrate per 1 kilogram, which is 576% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars25 g
34.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Wild Rice has 25 g of Sugars per 1 kilogram, which is 34.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose6.7 g
%
Raw Wild Rice has 6.7 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber62 g
163%
Raw Wild Rice has 62 g of Fiber per 1 kilogram, which is 163% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein147 g
263%
Raw Wild Rice has 147.3 g of Protein per 1 kilogram, which is 263% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wild Rice
Vitamin A10 μg
1.1%
RAE, retinol activity equivalents
Raw Wild Rice has 10 μg of Vitamin A per 1 kilogram, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.15 mg
96%
Thiamine
Raw Wild Rice has 1.15 mg of Vitamin B1 per 1 kilogram, which is 96% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.62 mg
202%
Riboflavin
Raw Wild Rice has 2.62 mg of Vitamin B2 per 1 kilogram, which is 202% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B367.3 mg
421%
Niacin, nicotinic acid, niacinamide
Raw Wild Rice has 67.33 mg of Vitamin B3 per 1 kilogram, which is 421% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B510.7 mg
214%
Pantothenic acid
Raw Wild Rice has 10.7 mg of Vitamin B5 per 1 kilogram, which is 214% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.9 mg
301%
Pyridoxine
Raw Wild Rice has 3.91 mg of Vitamin B6 per 1 kilogram, which is 301% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9950 μg
238%
Folates and Folic Acid
Raw Wild Rice has 950 μg of Vitamin B9 per 1 kilogram, which is 238% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Wild Rice has 0 μg of Vitamin B12 per 1 kilogram, 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
0%
Ascorbic acid
Raw Wild Rice has 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Wild Rice has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.2 mg
54.7%
Tocopherols and Tocotrienols
Raw Wild Rice has 8.2 mg of Vitamin E per 1 kilogram, which is 54.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K19 μg
16%
Phytomenadione or phylloquinone
Raw Wild Rice has 19 μg of Vitamin K per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wild Rice
Calcium210 mg
21%
Raw Wild Rice has 210 mg of Calcium per 1 kilogram, which is 21% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper5.24 mg
582%
Raw Wild Rice has 5.24 mg of Copper per 1 kilogram, which is 582% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron19.6 mg
245%
Raw Wild Rice has 19.6 mg of Iron per 1 kilogram, which is 245% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1770 mg
421%
Raw Wild Rice has 1770 mg of Magnesium per 1 kilogram, which is 421% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese13.3 mg
578%
Raw Wild Rice has 13.29 mg of Manganese per 1 kilogram, which is 578% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus4330 mg
619%
Raw Wild Rice has 4330 mg of Phosphorus per 1 kilogram, which is 619% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium4270 mg
126%
Raw Wild Rice has 4270 mg of Potassium per 1 kilogram, which is 126% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium28 μg
51%
Raw Wild Rice has 28 μg of Selenium per 1 kilogram, which is 51% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium70 mg
4.67%
Raw Wild Rice has 70 mg of Sodium per 1 kilogram, which is 4.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc59.6 mg
542%
Raw Wild Rice has 59.6 mg of Zinc per 1 kilogram, which is 542% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water77.6 g
2.1%
Raw Wild Rice has 77.6 g of Water per 1 kilogram, which is 2.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Raw Wild Rice:
Minerals in 1 kilogram of Raw Wild Rice:
Macronutrients in 1 kilogram of Raw Wild Rice:



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