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Nutrients in 100 calories of Cooked Wild Rice

Wild rice, cooked.

Weight per 100 Calories

Cooked Wild Rice
99g

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

Macros Ratio

Protein Fat Carbs
15%
3%
82%
100 kcal ▼

Macro Nutrients

Cooked Wild Rice
Energy100 kcal
3.45%
Cooked Wild Rice has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.34 g
0.35%
Cooked Wild Rice has 0.33663366336634 g of Fat per 100 calories, which is 0.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.049 g
0.15%
Cooked Wild Rice has 0.048514851485149 g of Saturated Fat per 100 calories, which is 0.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.094 g
5.88%
Cooked Wild Rice has 0.094059405940594 g of Omega 3 per 100 calories, which is 5.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.12 g
0.69%
Cooked Wild Rice has 0.11782178217822 g of Omega 6 per 100 calories, which is 0.69% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Wild Rice has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21 g
16.3%
Cooked Wild Rice has 21.128712871287 g of Carbohydrate per 100 calories, which is 16.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.72 g
1%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Wild Rice has 0.72277227722772 g of Sugars per 100 calories, which is 1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.2 g
0.27%
≤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 0.1980198019802 g of Fructose per 100 calories, which is 0.27% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.2 g
%
Cooked Wild Rice has 0.1980198019802 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.33 g
%
Cooked Wild Rice has 0.32673267326733 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber1.8 g
4.7%
Cooked Wild Rice has 1.7821782178218 g of Fiber per 100 calories, which is 4.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.95 g
7.05%
Cooked Wild Rice has 3.950495049505 g of Protein per 100 calories, which is 7.05% 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
0%
RAE, retinol activity equivalents
Cooked Wild Rice has 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.051 mg
4.3%
Thiamine
Cooked Wild Rice has 0.051485148514851 mg of Vitamin B1 per 100 calories, which is 4.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.086 mg
6.63%
Riboflavin
Cooked Wild Rice has 0.086138613861386 mg of Vitamin B2 per 100 calories, which is 6.63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.27 mg
7.96%
Niacin, nicotinic acid, niacinamide
Cooked Wild Rice has 1.2742574257426 mg of Vitamin B3 per 100 calories, which is 7.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.15 mg
3.05%
Pantothenic acid
Cooked Wild Rice has 0.15247524752475 mg of Vitamin B5 per 100 calories, which is 3.05% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg
10.3%
Pyridoxine
Cooked Wild Rice has 0.13366336633663 mg of Vitamin B6 per 100 calories, which is 10.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B925.7 μg
6.44%
Folates and Folic Acid
Cooked Wild Rice has 25.742574257426 μg of Vitamin B9 per 100 calories, which is 6.44% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Wild Rice has 0 μg of Vitamin B12 per 100 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
Cooked Wild Rice has 0 mg of Vitamin C per 100 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
Cooked Wild Rice has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.24 mg
1.6%
Tocopherols and Tocotrienols
Cooked Wild Rice has 0.23762376237624 mg of Vitamin E per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.5 μg
0.41%
Phytomenadione or phylloquinone
Cooked Wild Rice has 0.4950495049505 μg of Vitamin K per 100 calories, which is 0.41% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Wild Rice
Calcium2.97 mg
0.3%
Cooked Wild Rice has 2.970297029703 mg of Calcium per 100 calories, which is 0.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.12 mg
13.3%
Cooked Wild Rice has 0.11980198019802 mg of Copper per 100 calories, which is 13.3% 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
Iron0.59 mg
7.43%
Cooked Wild Rice has 0.59405940594059 mg of Iron per 100 calories, which is 7.43% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium31.7 mg
7.54%
Cooked Wild Rice has 31.683168316832 mg of Magnesium per 100 calories, which is 7.54% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.28 mg
12%
Cooked Wild Rice has 0.27920792079208 mg of Manganese per 100 calories, which is 12% 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
Phosphorus81 mg
11.6%
Cooked Wild Rice has 81.188118811881 mg of Phosphorus per 100 calories, which is 11.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium100 mg
2.94%
Cooked Wild Rice has 100 mg of Potassium per 100 calories, which is 2.94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.79 μg
1.44%
Cooked Wild Rice has 0.79207920792079 μg of Selenium per 100 calories, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2.97 mg
0.2%
Cooked Wild Rice has 2.970297029703 mg of Sodium per 100 calories, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.33 mg
12%
Cooked Wild Rice has 1.3267326732673 mg of Zinc per 100 calories, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water73 g
1.98%
Cooked Wild Rice has 73.19801980198 g of Water per 100 calories, which is 1.98% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Cooked Wild Rice:
Minerals in 100 calories of Cooked Wild Rice:
Macronutrients in 100 calories of Cooked Wild Rice:



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