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Nutrients in 5 ounces of Wild Rice

Raw Wild Rice (Zizania spp.).

Macros Ratio

Protein Fat Carbs
16%
3%
81%
5 oz ▼

Macro Nutrients

Wild Rice
Energy506 kcal
17.4%
Raw Wild Rice has 506.038575 kcal of Energy per 5 ounces, which is 17.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.53 g
1.58%
Raw Wild Rice has 1.530873 g of Fat per 5 ounces, which is 1.58% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.22 g
0.69%
Raw Wild Rice has 0.2211261 g of Saturated Fat per 5 ounces, which is 0.69% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.43 g
26.6%
Raw Wild Rice has 0.4252425 g of Omega 3 per 5 ounces, which is 26.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.53 g
3.14%
Raw Wild Rice has 0.534388075 g of Omega 6 per 5 ounces, which is 3.14% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate106 g
81.7%
Raw Wild Rice has 106.1688775 g of Carbohydrate per 5 ounces, which is 81.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.54 g
4.9%
Raw Wild Rice has 3.5436875 g of Sugars per 5 ounces, which is 4.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber8.8 g
23%
Raw Wild Rice has 8.788345 g of Fiber per 5 ounces, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein21 g
37.3%
Raw Wild Rice has 20.87940675 g of Protein per 5 ounces, which is 37.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Wild Rice
Vitamin A1.4 μg
0.16%
RAE, retinol activity equivalents
Raw Wild Rice has 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B10.16 mg
13.6%
Thiamine
Raw Wild Rice has 0.163009625 mg of Vitamin B1 per 5 ounces, which is 13.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.37 mg
28.6%
Riboflavin
Raw Wild Rice has 0.37137845 mg of Vitamin B2 per 5 ounces, which is 28.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B39.54 mg
59.6%
Niacin, nicotinic acid, niacinamide
Raw Wild Rice has 9.543859175 mg of Vitamin B3 per 5 ounces, which is 59.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.55 mg
42.6%
Pyridoxine
Raw Wild Rice has 0.554232725 mg of Vitamin B6 per 5 ounces, which is 42.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B9135 μg
33.7%
Folates and Folic Acid
Raw Wild Rice has 134.660125 μg of Vitamin B9 per 5 ounces, which is 33.7% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C0 mg
0%
Ascorbic acid
Raw Wild Rice has 0 mg of Vitamin C per 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E1.16 mg
7.75%
Tocopherols and Tocotrienols
Raw Wild Rice has 1.1623295 mg of Vitamin E per 5 ounces, which is 7.75% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.7 μg
2.24%
Phytomenadione or phylloquinone
Raw Wild Rice has 2.6932025 μg of Vitamin K per 5 ounces, which is 2.24% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wild Rice
Calcium29.8 mg
2.98%
Raw Wild Rice has 29.766975 mg of Calcium per 5 ounces, which is 2.98% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.74 mg
82.5%
Raw Wild Rice has 0.7427569 mg of Copper per 5 ounces, which is 82.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron2.78 mg
34.7%
Raw Wild Rice has 2.778251 mg of Iron per 5 ounces, which is 34.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium251 mg
59.7%
Raw Wild Rice has 250.893075 mg of Magnesium per 5 ounces, which is 59.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.9 mg
82%
Raw Wild Rice has 1.883824275 mg of Manganese per 5 ounces, which is 82% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus614 mg
87.7%
Raw Wild Rice has 613.766675 mg of Phosphorus per 5 ounces, which is 87.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium605 mg
18%
Raw Wild Rice has 605.261825 mg of Potassium per 5 ounces, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.97 μg
7.2%
Raw Wild Rice has 3.96893 μg of Selenium per 5 ounces, which is 7.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.92 mg
0.66%
Raw Wild Rice has 9.922325 mg of Sodium per 5 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc8.45 mg
77%
Raw Wild Rice has 8.448151 mg of Zinc per 5 ounces, which is 77% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water11 g
0.3%
Raw Wild Rice has 10.999606 g of Water per 5 ounces, which is 0.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Wild Rice:
5 ounces of 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 E. While 5 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 5 ounces of Raw Wild Rice:
5 ounces of Wild Rice has outstanding amounts of Copper, Manganese and Phosphorus.
It is an excellent source of Iron, Magnesium and Zinc. It also has a good amount of Potassium and Selenium. This cereal has some Calcium. It has no Sodium.
Macronutrients in 5 ounces of Raw Wild Rice:
5 ounces of Wild Rice has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 3, Fiber and Protein. It also has some Omega 6 and Sugars. While 5 ounces of product has trace amounts of Fat, it has no Saturated Fat.



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