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Nutrients in 100 grams ofWild Rice

Raw Wild Rice (Zizania spp.).
rawwhole

Macros Ratio

ProteinsFatsCarbs
16%
3%
81%

Vitamins

100 g ▼RDA for Men 19-50 years ▼
Wild Rice
Vitamin A1 μg
0.11%
Raw Wild Rice has 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.12 mg
10%
Raw Wild Rice has 0.12 mg of Thiamine per 100 grams, which is 10% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.26 mg
20%
Raw Wild Rice has 0.26 mg of Vitamin B2 per 100 grams, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B36.73 mg
42%
Raw Wild Rice has 6.73 mg of Vitamin B3 per 100 grams, which is 42% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.39 mg
30%
Raw Wild Rice has 0.39 mg of Vitamin B6 per 100 grams, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Raw Wild Rice has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C0 mg
0%
Raw Wild Rice has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Raw Wild Rice has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E0.82 mg
5.47%
Raw Wild Rice has 0.82 mg of Vitamin E per 100 grams, which is 5.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.9 μg
1.6%
Raw Wild Rice has 1.9 μg of Vitamin K per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate95 μg
23.8%
Raw Wild Rice has 95 μg of Folate per 100 grams, which is 23.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

100 g ▼RDA for Men 19-50 years ▼
Wild Rice
Calcium21 mg
2.1%
Raw Wild Rice has 21 mg of Calcium per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.52 mg
57.8%
Raw Wild Rice has 0.52 mg of Copper per 100 grams, which is 57.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron1.96 mg
24.5%
Raw Wild Rice has 1.96 mg of Iron per 100 grams, which is 24.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium177 mg
42%
Raw Wild Rice has 177 mg of Magnesium per 100 grams, which is 42% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.33 mg
58%
Raw Wild Rice has 1.33 mg of Manganese per 100 grams, which is 58% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus433 mg
62%
Raw Wild Rice has 433 mg of Phosphorus per 100 grams, which is 62% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium427 mg
12.6%
Raw Wild Rice has 427 mg of Potassium per 100 grams, which is 12.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.8 μg
5.1%
Raw Wild Rice has 2.8 μg of Selenium per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7 mg
0.47%
Raw Wild Rice has 7 mg of Sodium per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.96 mg
54%
Raw Wild Rice has 5.96 mg of Zinc per 100 grams, which is 54% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 grams of Raw Wild Rice:
100 grams of Wild Rice is an excellent source of Vitamin B3, Vitamin B6 and Folate. It has a good amount of Thiamine and Vitamin B2. It also has some Vitamin E. While 100 grams of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 grams of Raw Wild Rice:
100 grams of Wild Rice is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc. It has a good amount of Potassium. It also has some Selenium. While 100 grams of product has trace amounts of Calcium, it has no Sodium.

Macro Nutrients

100 g ▼RDA for Men 19-50 years ▼
Wild Rice
Energy357 kcal
12%
Raw Wild Rice has 357 kcal of Energy per 100 grams, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.08 g
1.1%
Raw Wild Rice has 1.08 g of Fat per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein14.7 g
26%
Raw Wild Rice has 14.7 g of Protein per 100 grams, which is 26% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate75 g
57.7%
Raw Wild Rice has 75 g of Carbohydrate per 100 grams, which is 57.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.5 g
3.45%
Raw Wild Rice has 2.5 g of Sugars per 100 grams, which is 3.45% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber6.2 g
16%
Raw Wild Rice has 6.2 g of Fiber per 100 grams, which is 16% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Wild Rice has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.16 g
0.5%
Raw Wild Rice has 0.16 g of Saturated Fat per 100 grams, which is 0.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.3 g
18.8%
Raw Wild Rice has 0.3 g of Omega 3 per 100 grams, which is 18.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.38 g
2.24%
Raw Wild Rice has 0.38 g of Omega 6 per 100 grams, which is 2.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water7.76 g
0.21%
Raw Wild Rice has 7.76 g of Water per 100 grams, which is 0.21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Macronutrients in 100 grams of Raw Wild Rice:
100 grams of Wild Rice is an excellent source of Protein and Carbohydrate. It has a good amount of Fiber and Omega 3. It also has some Sugars. While 100 grams of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.