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Nutrients in 1 pound of Wild Rice

Raw Wild Rice (Zizania spp.).

Macros Ratio

Protein Fat Carbs
16%
3%
81%
1 lb ▼

Macro Nutrients

Wild Rice
Energy1619 kcal
56%
Raw Wild Rice has 1619.32344 kcal of Energy per 1 pound, which is 56% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat4.9 g
5.05%
Raw Wild Rice has 4.8987936 g of Fat per 1 pound, which is 5.05% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.71 g
2.2%
Raw Wild Rice has 0.70760352 g of Saturated Fat per 1 pound, which is 2.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.36 g
85%
Raw Wild Rice has 1.360776 g of Omega 3 per 1 pound, which is 85% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.7 g
10%
Raw Wild Rice has 1.71004184 g of Omega 6 per 1 pound, which is 10% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate340 g
261%
Raw Wild Rice has 339.740408 g of Carbohydrate per 1 pound, which is 261% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars11.3 g
15.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Wild Rice has 11.3398 g of Sugars per 1 pound, which is 15.6% 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
Sucrose3.04 g
%
Raw Wild Rice has 3.0390664 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber28 g
74%
Raw Wild Rice has 28.122704 g of Fiber per 1 pound, which is 74% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein67 g
119%
Raw Wild Rice has 66.8141016 g of Protein per 1 pound, which is 119% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wild Rice
Vitamin A4.54 μg
0.5%
RAE, retinol activity equivalents
Raw Wild Rice has 4.53592 μg of Vitamin A per 1 pound, which is 0.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.52 mg
43.5%
Thiamine
Raw Wild Rice has 0.5216308 mg of Vitamin B1 per 1 pound, which is 43.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.2 mg
91%
Riboflavin
Raw Wild Rice has 1.18841104 mg of Vitamin B2 per 1 pound, which is 91% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B330.5 mg
191%
Niacin, nicotinic acid, niacinamide
Raw Wild Rice has 30.54034936 mg of Vitamin B3 per 1 pound, which is 191% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.85 mg
97%
Pantothenic acid
Raw Wild Rice has 4.8534344 mg of Vitamin B5 per 1 pound, which is 97% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.77 mg
136%
Pyridoxine
Raw Wild Rice has 1.77354472 mg of Vitamin B6 per 1 pound, which is 136% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9431 μg
108%
Folates and Folic Acid
Raw Wild Rice has 430.9124 μg of Vitamin B9 per 1 pound, which is 108% 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 pound, 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 pound, 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.7 mg
24.8%
Tocopherols and Tocotrienols
Raw Wild Rice has 3.7194544 mg of Vitamin E per 1 pound, which is 24.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K8.6 μg
7.2%
Phytomenadione or phylloquinone
Raw Wild Rice has 8.618248 μg of Vitamin K per 1 pound, which is 7.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wild Rice
Calcium95 mg
9.53%
Raw Wild Rice has 95.25432 mg of Calcium per 1 pound, which is 9.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.38 mg
264%
Raw Wild Rice has 2.37682208 mg of Copper per 1 pound, which is 264% 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
Iron8.9 mg
111%
Raw Wild Rice has 8.8904032 mg of Iron per 1 pound, which is 111% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium803 mg
191%
Raw Wild Rice has 802.85784 mg of Magnesium per 1 pound, which is 191% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese6.03 mg
262%
Raw Wild Rice has 6.02823768 mg of Manganese per 1 pound, which is 262% 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
Phosphorus1964 mg
281%
Raw Wild Rice has 1964.05336 mg of Phosphorus per 1 pound, which is 281% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1937 mg
57%
Raw Wild Rice has 1936.83784 mg of Potassium per 1 pound, which is 57% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium12.7 μg
23%
Raw Wild Rice has 12.700576 μg of Selenium per 1 pound, which is 23% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium31.8 mg
2.1%
Raw Wild Rice has 31.75144 mg of Sodium per 1 pound, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc27 mg
246%
Raw Wild Rice has 27.0340832 mg of Zinc per 1 pound, which is 246% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water35 g
0.95%
Raw Wild Rice has 35.1987392 g of Water per 1 pound, which is 0.95% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Wild Rice:
Minerals in 1 pound of Raw Wild Rice:
Macronutrients in 1 pound of Raw Wild Rice:



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