Nutrients in 300 calories of Wild Rice

Raw Wild Rice (Zizania spp.).

raw whole

Weight per 300 Calories

Wild Rice

84g

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

Macros Ratio

Protein Fat Carbs

16%

81%

300 kcal ▼

Macro Nutrients

Wild Rice

Energy300 kcal

10.3%

Raw Wild Rice has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.91 g

0.94%

Raw Wild Rice has 0.90756302521008 g of Fat per 300 calories, which is 0.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.41%

Raw Wild Rice has 0.13109243697479 g of Saturated Fat per 300 calories, which is 0.41% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.25 g

15.8%

Raw Wild Rice has 0.25210084033613 g of Omega 3 per 300 calories, which is 15.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.32 g

1.86%

Raw Wild Rice has 0.31680672268908 g of Omega 6 per 300 calories, which is 1.86% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Wild Rice has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate63 g

48.4%

Raw Wild Rice has 62.941176470588 g of Carbohydrate per 300 calories, which is 48.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.1 g

2.9%

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

Raw Wild Rice has 2.1008403361345 g of Sugars per 300 calories, which is 2.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose0.56 g

Raw Wild Rice has 0.56302521008403 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.2 g

13.7%

Raw Wild Rice has 5.2100840336134 g of Fiber per 300 calories, which is 13.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.4 g

22%

Raw Wild Rice has 12.378151260504 g of Protein per 300 calories, which is 22% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wild Rice

Vitamin A0.84 μg

0.093%

RAE, retinol activity equivalents

Raw Wild Rice has 0.84033613445378 μg of Vitamin A per 300 calories, which is 0.093% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.097 mg

8.05%

Thiamine

Raw Wild Rice has 0.096638655462185 mg of Vitamin B1 per 300 calories, which is 8.05% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17%

Riboflavin

Raw Wild Rice has 0.22016806722689 mg of Vitamin B2 per 300 calories, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.66 mg

35.4%

Niacin, nicotinic acid, niacinamide

Raw Wild Rice has 5.6579831932773 mg of Vitamin B3 per 300 calories, which is 35.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.9 mg

18%

Pantothenic acid

Raw Wild Rice has 0.89915966386555 mg of Vitamin B5 per 300 calories, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg

25.3%

Pyridoxine

Raw Wild Rice has 0.32857142857143 mg of Vitamin B6 per 300 calories, which is 25.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B980 μg

20%

Folates and Folic Acid

Raw Wild Rice has 79.831932773109 μg of Vitamin B9 per 300 calories, which is 20% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Wild Rice has 0 μg of Vitamin B12 per 300 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

Ascorbic acid

Raw Wild Rice has 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Wild Rice has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.69 mg

4.6%

Tocopherols and Tocotrienols

Raw Wild Rice has 0.6890756302521 mg of Vitamin E per 300 calories, which is 4.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.6 μg

1.33%

Phytomenadione or phylloquinone

Raw Wild Rice has 1.5966386554622 μg of Vitamin K per 300 calories, which is 1.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wild Rice

Calcium17.6 mg

1.76%

Raw Wild Rice has 17.647058823529 mg of Calcium per 300 calories, which is 1.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.44 mg

49%

Raw Wild Rice has 0.44033613445378 mg of Copper per 300 calories, which is 49% 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

Iron1.65 mg

20.6%

Raw Wild Rice has 1.6470588235294 mg of Iron per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium149 mg

35.4%

Raw Wild Rice has 148.73949579832 mg of Magnesium per 300 calories, which is 35.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

48.6%

Raw Wild Rice has 1.1168067226891 mg of Manganese per 300 calories, which is 48.6% 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

Phosphorus364 mg

52%

Raw Wild Rice has 363.86554621849 mg of Phosphorus per 300 calories, which is 52% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium359 mg

10.6%

Raw Wild Rice has 358.82352941176 mg of Potassium per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.35 μg

4.28%

Raw Wild Rice has 2.3529411764706 μg of Selenium per 300 calories, which is 4.28% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.9 mg

0.39%

Raw Wild Rice has 5.8823529411765 mg of Sodium per 300 calories, which is 0.39% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5 mg

45.5%

Raw Wild Rice has 5.0084033613445 mg of Zinc per 300 calories, which is 45.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water6.52 g

0.18%

Raw Wild Rice has 6.5210084033613 g of Water per 300 calories, which is 0.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Wild Rice:

300 calories of Wild Rice is an excellent source of Vitamin B3 and Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9.
It also has some Vitamin E.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Raw Wild Rice:

300 calories 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 300 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 300 calories of Raw Wild Rice:

300 calories of Wild Rice is an excellent source of Carbohydrate and Protein.
It has a good amount of Omega 3 and Fiber.
It also has some Sugars.
While 300 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat and Sucrose.

Compare Raw Wild Rice with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Wild Rice

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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