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Nutrients in 100 calories of Wild Rice

Raw Wild Rice (Zizania spp.).

Weight per 100 Calories

Wild Rice
28g

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

Macros Ratio

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

Macro Nutrients

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 19-50 years
Fat0.3 g
0.31%
Raw Wild Rice has 0.30252100840336 g of Fat per 100 calories, which is 0.31% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.044 g
0.14%
Raw Wild Rice has 0.043697478991597 g of Saturated Fat per 100 calories, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.084 g
5.25%
Raw Wild Rice has 0.084033613445378 g of Omega 3 per 100 calories, which is 5.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.11 g
0.62%
Raw Wild Rice has 0.10560224089636 g of Omega 6 per 100 calories, which is 0.62% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21 g
16%
Raw Wild Rice has 20.980392156863 g of Carbohydrate per 100 calories, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.7 g
0.97%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Wild Rice has 0.70028011204482 g of Sugars per 100 calories, which is 0.97% 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
Sucrose0.19 g
%
Raw Wild Rice has 0.18767507002801 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber1.74 g
4.57%
Raw Wild Rice has 1.7366946778711 g of Fiber per 100 calories, which is 4.57% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.13 g
7.37%
Raw Wild Rice has 4.1260504201681 g of Protein per 100 calories, which is 7.37% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wild Rice
Vitamin A0.28 μg
0.031%
RAE, retinol activity equivalents
Raw Wild Rice has 0.28011204481793 μg of Vitamin A per 100 calories, which is 0.031% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.032 mg
2.7%
Thiamine
Raw Wild Rice has 0.032212885154062 mg of Vitamin B1 per 100 calories, which is 2.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.073 mg
5.65%
Riboflavin
Raw Wild Rice has 0.073389355742297 mg of Vitamin B2 per 100 calories, which is 5.65% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.9 mg
11.8%
Niacin, nicotinic acid, niacinamide
Raw Wild Rice has 1.8859943977591 mg of Vitamin B3 per 100 calories, which is 11.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg
6%
Pantothenic acid
Raw Wild Rice has 0.29971988795518 mg of Vitamin B5 per 100 calories, which is 6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg
8.42%
Pyridoxine
Raw Wild Rice has 0.10952380952381 mg of Vitamin B6 per 100 calories, which is 8.42% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B926.6 μg
6.65%
Folates and Folic Acid
Raw Wild Rice has 26.610644257703 μg of Vitamin B9 per 100 calories, which is 6.65% 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 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
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 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
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 19-50 years
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Vitamin E0.23 mg
1.53%
Tocopherols and Tocotrienols
Raw Wild Rice has 0.2296918767507 mg of Vitamin E per 100 calories, which is 1.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.53 μg
0.44%
Phytomenadione or phylloquinone
Raw Wild Rice has 0.53221288515406 μg of Vitamin K per 100 calories, which is 0.44% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wild Rice
Calcium5.9 mg
0.59%
Raw Wild Rice has 5.8823529411765 mg of Calcium per 100 calories, which is 0.59% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.15 mg
16.3%
Raw Wild Rice has 0.14677871148459 mg of Copper per 100 calories, which is 16.3% 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
Iron0.55 mg
6.86%
Raw Wild Rice has 0.54901960784314 mg of Iron per 100 calories, which is 6.86% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium49.6 mg
12%
Raw Wild Rice has 49.579831932773 mg of Magnesium per 100 calories, which is 12% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.37 mg
16%
Raw Wild Rice has 0.37226890756303 mg of Manganese per 100 calories, which is 16% 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
Phosphorus121 mg
17.3%
Raw Wild Rice has 121.28851540616 mg of Phosphorus per 100 calories, which is 17.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium120 mg
3.5%
Raw Wild Rice has 119.60784313725 mg of Potassium per 100 calories, which is 3.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.78 μg
1.43%
Raw Wild Rice has 0.7843137254902 μg of Selenium per 100 calories, which is 1.43% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1.96 mg
0.13%
Raw Wild Rice has 1.9607843137255 mg of Sodium per 100 calories, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.67 mg
15%
Raw Wild Rice has 1.6694677871148 mg of Zinc per 100 calories, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2.17 g
0.059%
Raw Wild Rice has 2.1736694677871 g of Water per 100 calories, which is 0.059% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Wild Rice:
Minerals in 100 calories of Raw Wild Rice:
Macronutrients in 100 calories of Raw Wild Rice:



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