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Nutrients in 500 calories of Wild Rice

Raw Wild Rice (Zizania spp.).

Weight per 500 Calories

Wild Rice
140g

Raw Wild Rice has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
16%
3%
81%
500 kcal ▼

Macro Nutrients

Wild Rice
Energy500 kcal
17.2%
Raw 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
Fat1.5 g
1.56%
Raw Wild Rice has 1.5126050420168 g of Fat per 500 calories, which is 1.56% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.22 g
0.68%
Raw Wild Rice has 0.21848739495798 g of Saturated Fat per 500 calories, which is 0.68% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.42 g
26.3%
Raw Wild Rice has 0.42016806722689 g of Omega 3 per 500 calories, which is 26.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.53 g
3.1%
Raw Wild Rice has 0.52801120448179 g of Omega 6 per 500 calories, which is 3.1% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate105 g
80.7%
Raw Wild Rice has 104.90196078431 g of Carbohydrate per 500 calories, which is 80.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.5 g
4.83%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Wild Rice has 3.5014005602241 g of Sugars per 500 calories, which is 4.83% 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
Sucrose0.94 g
%
Raw Wild Rice has 0.93837535014006 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber8.7 g
23%
Raw Wild Rice has 8.6834733893557 g of Fiber per 500 calories, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein20.6 g
37%
Raw Wild Rice has 20.63025210084 g of Protein per 500 calories, which is 37% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wild Rice
Vitamin A1.4 μg
0.16%
RAE, retinol activity equivalents
Raw Wild Rice has 1.4005602240896 μg of Vitamin A per 500 calories, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg
13.4%
Thiamine
Raw Wild Rice has 0.16106442577031 mg of Vitamin B1 per 500 calories, which is 13.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.37 mg
28.2%
Riboflavin
Raw Wild Rice has 0.36694677871148 mg of Vitamin B2 per 500 calories, which is 28.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.43 mg
59%
Niacin, nicotinic acid, niacinamide
Raw Wild Rice has 9.4299719887955 mg of Vitamin B3 per 500 calories, which is 59% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg
30%
Pantothenic acid
Raw Wild Rice has 1.4985994397759 mg of Vitamin B5 per 500 calories, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.55 mg
42%
Pyridoxine
Raw Wild Rice has 0.54761904761905 mg of Vitamin B6 per 500 calories, which is 42% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9133 μg
33.3%
Folates and Folic Acid
Raw Wild Rice has 133.05322128852 μg of Vitamin B9 per 500 calories, which is 33.3% 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 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
0%
Ascorbic acid
Raw 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
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E1.15 mg
7.66%
Tocopherols and Tocotrienols
Raw Wild Rice has 1.1484593837535 mg of Vitamin E per 500 calories, which is 7.66% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.66 μg
2.2%
Phytomenadione or phylloquinone
Raw Wild Rice has 2.6610644257703 μg of Vitamin K per 500 calories, which is 2.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wild Rice
Calcium29.4 mg
2.94%
Raw Wild Rice has 29.411764705882 mg of Calcium per 500 calories, which is 2.94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.73 mg
81.5%
Raw Wild Rice has 0.73389355742297 mg of Copper per 500 calories, which is 81.5% 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
Iron2.75 mg
34.3%
Raw Wild Rice has 2.7450980392157 mg of Iron per 500 calories, which is 34.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium248 mg
59%
Raw Wild Rice has 247.89915966387 mg of Magnesium per 500 calories, which is 59% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.86 mg
81%
Raw Wild Rice has 1.8613445378151 mg of Manganese per 500 calories, which is 81% 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
Phosphorus606 mg
86.6%
Raw Wild Rice has 606.44257703081 mg of Phosphorus per 500 calories, which is 86.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium598 mg
17.6%
Raw Wild Rice has 598.03921568627 mg of Potassium per 500 calories, which is 17.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.92 μg
7.13%
Raw Wild Rice has 3.921568627451 μg of Selenium per 500 calories, which is 7.13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.8 mg
0.65%
Raw Wild Rice has 9.8039215686275 mg of Sodium per 500 calories, which is 0.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc8.35 mg
76%
Raw Wild Rice has 8.3473389355742 mg of Zinc per 500 calories, which is 76% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water11 g
0.29%
Raw Wild Rice has 10.868347338936 g of Water per 500 calories, which is 0.29% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Wild Rice:
Minerals in 500 calories of Raw Wild Rice:
Macronutrients in 500 calories of Raw Wild Rice:



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