Nutrients in 5 ounces of Wild Rice

Raw Wild Rice (Zizania spp.).

raw whole

Macros Ratio

Protein Fat Carbs

16%

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

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

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

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

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.

Compare Raw Wild Rice with:

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

Food Info

Nutrients in 5 ounces of Wild Rice

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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