Nutrients in 14 ounces of Cooked Wild Rice

Wild rice, cooked.

whole cooked

Macros Ratio

Protein Fat Carbs

15%

82%

14 oz ▼

Macro Nutrients

Cooked Wild Rice

Energy401 kcal

14%

Cooked Wild Rice has 400.86193 kcal of Energy per 14 ounces, which is 14% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.35 g

1.4%

Cooked Wild Rice has 1.3494362 g of Fat per 14 ounces, which is 1.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.19 g

0.61%

Cooked Wild Rice has 0.19447757 g of Saturated Fat per 14 ounces, which is 0.61% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.38 g

23.6%

Cooked Wild Rice has 0.37704835 g of Omega 3 per 14 ounces, which is 23.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.47 g

2.78%

Cooked Wild Rice has 0.47230267 g of Omega 6 per 14 ounces, which is 2.78% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Wild Rice has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate84.7 g

65%

Cooked Wild Rice has 84.6969662 g of Carbohydrate per 14 ounces, which is 65% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.9 g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Cooked Wild Rice has 2.8973189 g of Sugars per 14 ounces, which is 4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.79 g

1.1%

≤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 0.793786 g of Fructose per 14 ounces, which is 1.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.79 g

Cooked Wild Rice has 0.793786 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.3 g

Cooked Wild Rice has 1.3097469 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.14 g

19%

Cooked Wild Rice has 7.144074 g of Fiber per 14 ounces, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein16 g

28.3%

Cooked Wild Rice has 15.8360307 g of Protein per 14 ounces, which is 28.3% 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

RAE, retinol activity equivalents

Cooked Wild Rice has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg

17%

Thiamine

Cooked Wild Rice has 0.20638436 mg of Vitamin B1 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.35 mg

26.6%

Riboflavin

Cooked Wild Rice has 0.34529691 mg of Vitamin B2 per 14 ounces, which is 26.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.1 mg

32%

Niacin, nicotinic acid, niacinamide

Cooked Wild Rice has 5.10801291 mg of Vitamin B3 per 14 ounces, which is 32% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.61 mg

12.2%

Pantothenic acid

Cooked Wild Rice has 0.61121522 mg of Vitamin B5 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.54 mg

41.2%

Pyridoxine

Cooked Wild Rice has 0.53580555 mg of Vitamin B6 per 14 ounces, which is 41.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9103 μg

25.8%

Folates and Folic Acid

Cooked Wild Rice has 103.19218 μg of Vitamin B9 per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Wild Rice has 0 μg of Vitamin B12 per 14 ounces, 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

Ascorbic acid

Cooked Wild Rice has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Wild Rice has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.95 mg

6.35%

Tocopherols and Tocotrienols

Cooked Wild Rice has 0.9525432 mg of Vitamin E per 14 ounces, which is 6.35% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2 μg

1.65%

Phytomenadione or phylloquinone

Cooked Wild Rice has 1.984465 μg of Vitamin K per 14 ounces, which is 1.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Wild Rice

Calcium12 mg

1.2%

Cooked Wild Rice has 11.90679 mg of Calcium per 14 ounces, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

53.4%

Cooked Wild Rice has 0.48024053 mg of Copper per 14 ounces, which is 53.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.4 mg

29.8%

Cooked Wild Rice has 2.381358 mg of Iron per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium127 mg

30.2%

Cooked Wild Rice has 127.00576 mg of Magnesium per 14 ounces, which is 30.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

48.7%

Cooked Wild Rice has 1.11923826 mg of Manganese per 14 ounces, which is 48.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus325 mg

46.5%

Cooked Wild Rice has 325.45226 mg of Phosphorus per 14 ounces, which is 46.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium401 mg

11.8%

Cooked Wild Rice has 400.86193 mg of Potassium per 14 ounces, which is 11.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Cooked Wild Rice has 3.175144 μg of Selenium per 14 ounces, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.79%

Cooked Wild Rice has 11.90679 mg of Sodium per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.3 mg

48.3%

Cooked Wild Rice has 5.3183662 mg of Zinc per 14 ounces, which is 48.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water293 g

7.93%

Cooked Wild Rice has 293.4229949 g of Water per 14 ounces, which is 7.93% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Cooked Wild Rice:

14 ounces of Cooked Wild Rice is an excellent source of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B1 and Vitamin B5.
It also has some Vitamin E.
While 14 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Cooked Wild Rice:

14 ounces of Cooked 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.
The product has trace amounts of Calcium and Sodium.

Macronutrients in 14 ounces of Cooked Wild Rice:

14 ounces of Cooked Wild Rice is an excellent source of Omega 3, Carbohydrate and Protein.
It has a good amount of Fiber.
It also has some Omega 6 and Sugars.
While 14 ounces of product has trace amounts of Fat and Fructose, it has no Saturated Fat, Glucose and Sucrose.

Compare Cooked Wild Rice with:

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Food Info

Nutrients in 14 ounces of Cooked Wild Rice

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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