Nutrients in 7 ounces of Cooked Wild Rice

Wild rice, cooked.

whole cooked

Macros Ratio

Protein Fat Carbs

15%

82%

7 oz ▼

Macro Nutrients

Cooked Wild Rice

Energy200 kcal

6.9%

Cooked Wild Rice has 200.430965 kcal of Energy per 7 ounces, which is 6.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.67 g

0.7%

Cooked Wild Rice has 0.6747181 g of Fat per 7 ounces, which is 0.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.097 g

0.3%

Cooked Wild Rice has 0.097238785 g of Saturated Fat per 7 ounces, which is 0.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.19 g

11.8%

Cooked Wild Rice has 0.188524175 g of Omega 3 per 7 ounces, which is 11.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.24 g

1.4%

Cooked Wild Rice has 0.236151335 g of Omega 6 per 7 ounces, which is 1.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate42.3 g

32.6%

Cooked Wild Rice has 42.3484831 g of Carbohydrate per 7 ounces, which is 32.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.45 g

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

Cooked Wild Rice has 1.44865945 g of Sugars per 7 ounces, which is 2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.4 g

0.55%

≤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 0.396893 g of Fructose per 7 ounces, which is 0.55% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.4 g

Cooked Wild Rice has 0.396893 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.65 g

Cooked Wild Rice has 0.65487345 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.57 g

9.4%

Cooked Wild Rice has 3.572037 g of Fiber per 7 ounces, which is 9.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.9 g

14%

Cooked Wild Rice has 7.91801535 g of Protein per 7 ounces, which is 14% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg

8.6%

Thiamine

Cooked Wild Rice has 0.10319218 mg of Vitamin B1 per 7 ounces, which is 8.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13.3%

Riboflavin

Cooked Wild Rice has 0.172648455 mg of Vitamin B2 per 7 ounces, which is 13.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.55 mg

16%

Niacin, nicotinic acid, niacinamide

Cooked Wild Rice has 2.554006455 mg of Vitamin B3 per 7 ounces, which is 16% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg

6.1%

Pantothenic acid

Cooked Wild Rice has 0.30560761 mg of Vitamin B5 per 7 ounces, which is 6.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

20.6%

Pyridoxine

Cooked Wild Rice has 0.267902775 mg of Vitamin B6 per 7 ounces, which is 20.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B951.6 μg

13%

Folates and Folic Acid

Cooked Wild Rice has 51.59609 μg of Vitamin B9 per 7 ounces, which is 13% 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 7 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 7 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.48 mg

3.18%

Tocopherols and Tocotrienols

Cooked Wild Rice has 0.4762716 mg of Vitamin E per 7 ounces, which is 3.18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.99 μg

0.83%

Phytomenadione or phylloquinone

Cooked Wild Rice has 0.9922325 μg of Vitamin K per 7 ounces, which is 0.83% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Wild Rice

Calcium5.95 mg

0.6%

Cooked Wild Rice has 5.953395 mg of Calcium per 7 ounces, which is 0.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.24 mg

26.7%

Cooked Wild Rice has 0.240120265 mg of Copper per 7 ounces, which is 26.7% 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

Iron1.2 mg

15%

Cooked Wild Rice has 1.190679 mg of Iron per 7 ounces, which is 15% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium63.5 mg

15%

Cooked Wild Rice has 63.50288 mg of Magnesium per 7 ounces, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.56 mg

24.3%

Cooked Wild Rice has 0.55961913 mg of Manganese per 7 ounces, which is 24.3% 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

Phosphorus163 mg

23.2%

Cooked Wild Rice has 162.72613 mg of Phosphorus per 7 ounces, which is 23.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium200 mg

5.9%

Cooked Wild Rice has 200.430965 mg of Potassium per 7 ounces, which is 5.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.6 μg

2.9%

Cooked Wild Rice has 1.587572 μg of Selenium per 7 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.95 mg

0.4%

Cooked Wild Rice has 5.953395 mg of Sodium per 7 ounces, which is 0.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.66 mg

24%

Cooked Wild Rice has 2.6591831 mg of Zinc per 7 ounces, which is 24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water147 g

3.97%

Cooked Wild Rice has 146.71149745 g of Water per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Cooked Wild Rice:

7 ounces of Cooked Wild Rice is an excellent source of Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It also has some Vitamin B5 and Vitamin E.
While 7 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Cooked Wild Rice:

7 ounces of Cooked Wild Rice is an excellent source of Copper, Manganese, Phosphorus and Zinc.
It has a good amount of Iron and Magnesium.
It also has some Potassium and Selenium.
It has no Calcium and Sodium.

Macronutrients in 7 ounces of Cooked Wild Rice:

7 ounces of Cooked Wild Rice is an excellent source of Carbohydrate.
It has a good amount of Omega 3, Fiber and Protein.
While 7 ounces of product has trace amounts of Omega 6 and Sugars, it has no Fat, Saturated Fat, Fructose, Glucose and Sucrose.

Compare Cooked Wild Rice with:

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Food Info

Nutrients in 7 ounces of Cooked Wild Rice

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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