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Nutrients in 100 calories ofWild Rice

Raw Wild Rice (Zizania spp.).
rawwhole

Weight per 100 Calories

Wild Rice
28g

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

Macros Ratio

ProteinsFatsCarbs
16%
3%
81%

Vitamins

100 kcal ▼RDA for Men 19-30 years ▼
Wild Rice
Vitamin A0.28 μg
0.03%
Raw Wild Rice has 0.28 μg of Vitamin A per 100 calories, which is 0.03% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.03 mg
2.67%
Raw Wild Rice has 0.032 mg of Thiamine per 100 calories, which is 2.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.07 mg
5.6%
Raw Wild Rice has 0.073 mg of Vitamin B2 per 100 calories, which is 5.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B31.9 mg
11.8%
Raw Wild Rice has 1.886 mg of Vitamin B3 per 100 calories, which is 11.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.11 mg
8.46%
Raw Wild Rice has 0.11 mg of Vitamin B6 per 100 calories, which is 8.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw 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 19-30 years
Vitamin C0 mg
0%
Raw 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 19-30 years
Vitamin D0 IU
0%
Raw 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 19-30 years
Vitamin E0.23 mg
1.53%
Raw Wild Rice has 0.23 mg of Vitamin E per 100 calories, which is 1.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K0.53 μg
0.44%
Raw Wild Rice has 0.532 μg of Vitamin K per 100 calories, which is 0.44% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate26.6 μg
6.65%
Raw Wild Rice has 26.611 μg of Folate per 100 calories, which is 6.65% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcal ▼RDA for Men 19-30 years ▼
Wild Rice
Calcium5.9 mg
0.59%
Raw Wild Rice has 5.882 mg of Calcium per 100 calories, which is 0.59% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.15 mg
16%
Raw Wild Rice has 0.147 mg of Copper per 100 calories, which is 16% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron0.55 mg
6.86%
Raw Wild Rice has 0.549 mg of Iron per 100 calories, which is 6.86% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium49.6 mg
12%
Raw Wild Rice has 49.58 mg of Magnesium per 100 calories, which is 12% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.37 mg
16%
Raw Wild Rice has 0.372 mg of Manganese per 100 calories, which is 16% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus121 mg
17%
Raw Wild Rice has 121.289 mg of Phosphorus per 100 calories, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium120 mg
3.5%
Raw Wild Rice has 119.608 mg of Potassium per 100 calories, which is 3.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium0.78 μg
1.43%
Raw Wild Rice has 0.784 μg of Selenium per 100 calories, which is 1.43% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium1.96 mg
0.13%
Raw Wild Rice has 1.961 mg of Sodium per 100 calories, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc1.67 mg
15%
Raw Wild Rice has 1.669 mg of Zinc per 100 calories, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 calories of Raw Wild Rice:
100 calories of Wild Rice has a good amount of Vitamin B3 and Vitamin B6. It has some Thiamine, Vitamin B2 and Folate. While 100 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.
Minerals in 100 calories of Raw Wild Rice:
100 calories of Wild Rice has a good amount of Copper, Magnesium, Manganese, Phosphorus and Zinc. It has some Iron and Potassium. While 100 calories of product has trace amounts of Selenium, it has no Calcium and Sodium.

Macro Nutrients

100 kcal ▼RDA for Men 19-30 years ▼
Wild Rice
Energy100 kcal
3.45%
Raw 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 19-30 years
Fat0.3 g
0.31%
Raw Wild Rice has 0.303 g of Fat per 100 calories, which is 0.31% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein4.13 g
7.37%
Raw Wild Rice has 4.126 g of Protein per 100 calories, which is 7.37% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate21 g
16%
Raw Wild Rice has 20.98 g of Carbohydrate per 100 calories, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars0.7 g
0.97%
Raw Wild Rice has 0.7 g of Sugars per 100 calories, which is 0.97% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber1.74 g
4.57%
Raw Wild Rice has 1.737 g of Fiber per 100 calories, which is 4.57% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Wild Rice has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.04 g
0.14%
Raw Wild Rice has 0.044 g of Saturated Fat per 100 calories, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.08 g
5.25%
Raw Wild Rice has 0.084 g of Omega 3 per 100 calories, which is 5.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.11 g
0.62%
Raw Wild Rice has 0.106 g of Omega 6 per 100 calories, which is 0.62% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water2.17 g
0.06%
Raw Wild Rice has 2.174 g of Water per 100 calories, which is 0.06% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 calories of Raw Wild Rice:
100 calories of Wild Rice has a good amount of Protein and Carbohydrate. It has some Fiber and Omega 3. While 100 calories of product has trace amounts of Sugars, it has no Fat, Saturated Fat and Omega 6.