Nutrients in 1 pound of Cooked Wild Rice

Wild rice, cooked.

whole cooked

Macros Ratio

Protein Fat Carbs

15%

82%

1 lb ▼

Macro Nutrients

Cooked Wild Rice

Energy458 kcal

15.8%

Cooked Wild Rice has 458.12792 kcal of Energy per 1 pound, which is 15.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.54 g

1.6%

Cooked Wild Rice has 1.5422128 g of Fat per 1 pound, which is 1.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.69%

Cooked Wild Rice has 0.22226008 g of Saturated Fat per 1 pound, which is 0.69% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.43 g

27%

Cooked Wild Rice has 0.4309124 g of Omega 3 per 1 pound, which is 27% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.54 g

3.18%

Cooked Wild Rice has 0.53977448 g of Omega 6 per 1 pound, which is 3.18% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate97 g

74.5%

Cooked Wild Rice has 96.7965328 g of Carbohydrate per 1 pound, which is 74.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.3 g

4.57%

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

Cooked Wild Rice has 3.3112216 g of Sugars per 1 pound, which is 4.57% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.91 g

1.25%

≤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 0.907184 g of Fructose per 1 pound, which is 1.25% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.91 g

Cooked Wild Rice has 0.907184 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.5 g

Cooked Wild Rice has 1.4968536 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.16 g

21.5%

Cooked Wild Rice has 8.164656 g of Fiber per 1 pound, which is 21.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32.3%

Cooked Wild Rice has 18.0983208 g of Protein per 1 pound, which is 32.3% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

19.7%

Thiamine

Cooked Wild Rice has 0.23586784 mg of Vitamin B1 per 1 pound, which is 19.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg

30.4%

Riboflavin

Cooked Wild Rice has 0.39462504 mg of Vitamin B2 per 1 pound, which is 30.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.84 mg

36.5%

Niacin, nicotinic acid, niacinamide

Cooked Wild Rice has 5.83772904 mg of Vitamin B3 per 1 pound, which is 36.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.7 mg

14%

Pantothenic acid

Cooked Wild Rice has 0.69853168 mg of Vitamin B5 per 1 pound, which is 14% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.61 mg

47%

Pyridoxine

Cooked Wild Rice has 0.6123492 mg of Vitamin B6 per 1 pound, which is 47% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9118 μg

29.5%

Folates and Folic Acid

Cooked Wild Rice has 117.93392 μg of Vitamin B9 per 1 pound, which is 29.5% 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 1 pound, 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 1 pound, 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.1 mg

7.26%

Tocopherols and Tocotrienols

Cooked Wild Rice has 1.0886208 mg of Vitamin E per 1 pound, which is 7.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.27 μg

1.9%

Phytomenadione or phylloquinone

Cooked Wild Rice has 2.26796 μg of Vitamin K per 1 pound, which is 1.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Wild Rice

Calcium13.6 mg

1.36%

Cooked Wild Rice has 13.60776 mg of Calcium per 1 pound, which is 1.36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.55 mg

61%

Cooked Wild Rice has 0.54884632 mg of Copper per 1 pound, which is 61% 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

Iron2.72 mg

34%

Cooked Wild Rice has 2.721552 mg of Iron per 1 pound, which is 34% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium145 mg

34.6%

Cooked Wild Rice has 145.14944 mg of Magnesium per 1 pound, which is 34.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.28 mg

55.6%

Cooked Wild Rice has 1.27912944 mg of Manganese per 1 pound, which is 55.6% 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

Phosphorus372 mg

53%

Cooked Wild Rice has 371.94544 mg of Phosphorus per 1 pound, which is 53% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium458 mg

13.5%

Cooked Wild Rice has 458.12792 mg of Potassium per 1 pound, which is 13.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.63 μg

6.6%

Cooked Wild Rice has 3.628736 μg of Selenium per 1 pound, which is 6.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium13.6 mg

0.91%

Cooked Wild Rice has 13.60776 mg of Sodium per 1 pound, which is 0.91% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.08 mg

55.3%

Cooked Wild Rice has 6.0781328 mg of Zinc per 1 pound, which is 55.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water335 g

9.06%

Cooked Wild Rice has 335.3405656 g of Water per 1 pound, which is 9.06% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Cooked Wild Rice:

1 pound 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, Vitamin B5 and Vitamin E.
While 1 pound of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 pound of Cooked Wild Rice:

1 pound 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 1 pound of Cooked Wild Rice:

1 pound of Cooked Wild Rice is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It has some Omega 6 and Sugars.
While 1 pound 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 1 pound of Cooked Wild Rice

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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