Nutrients in 7 ounces of Wild Rice

Raw Wild Rice (Zizania spp.).

raw whole

Macros Ratio

Protein Fat Carbs

16%

81%

7 oz ▼

Macro Nutrients

Wild Rice

Energy708 kcal

24.4%

Raw Wild Rice has 708.454005 kcal of Energy per 7 ounces, which is 24.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.14 g

2.2%

Raw Wild Rice has 2.1432222 g of Fat per 7 ounces, which is 2.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.31 g

0.97%

Raw Wild Rice has 0.30957654 g of Saturated Fat per 7 ounces, which is 0.97% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.6 g

37.2%

Raw Wild Rice has 0.5953395 g of Omega 3 per 7 ounces, which is 37.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.75 g

4.4%

Raw Wild Rice has 0.748143305 g of Omega 6 per 7 ounces, which is 4.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate149 g

114%

Raw Wild Rice has 148.6364285 g of Carbohydrate per 7 ounces, which is 114% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.96 g

6.84%

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

Raw Wild Rice has 4.9611625 g of Sugars per 7 ounces, which is 6.84% 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

Sucrose1.33 g

Raw Wild Rice has 1.32959155 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12.3 g

32.4%

Raw Wild Rice has 12.303683 g of Fiber per 7 ounces, which is 32.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein29.2 g

52%

Raw Wild Rice has 29.23116945 g of Protein per 7 ounces, which is 52% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wild Rice

Vitamin A2 μg

0.22%

RAE, retinol activity equivalents

Raw Wild Rice has 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19%

Thiamine

Raw Wild Rice has 0.228213475 mg of Vitamin B1 per 7 ounces, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.52 mg

40%

Riboflavin

Raw Wild Rice has 0.51992983 mg of Vitamin B2 per 7 ounces, which is 40% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313.4 mg

83.5%

Niacin, nicotinic acid, niacinamide

Raw Wild Rice has 13.361402845 mg of Vitamin B3 per 7 ounces, which is 83.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.12 mg

42.5%

Pantothenic acid

Raw Wild Rice has 2.12337755 mg of Vitamin B5 per 7 ounces, which is 42.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.78 mg

59.7%

Pyridoxine

Raw Wild Rice has 0.775925815 mg of Vitamin B6 per 7 ounces, which is 59.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9189 μg

47%

Folates and Folic Acid

Raw Wild Rice has 188.524175 μg of Vitamin B9 per 7 ounces, which is 47% 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 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

Raw 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

Raw 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 E1.63 mg

11%

Tocopherols and Tocotrienols

Raw Wild Rice has 1.6272613 mg of Vitamin E per 7 ounces, which is 11% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.77 μg

3.14%

Phytomenadione or phylloquinone

Raw Wild Rice has 3.7704835 μg of Vitamin K per 7 ounces, which is 3.14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wild Rice

Calcium41.7 mg

4.17%

Raw Wild Rice has 41.673765 mg of Calcium per 7 ounces, which is 4.17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.04 mg

116%

Raw Wild Rice has 1.03985966 mg of Copper per 7 ounces, which is 116% 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

Iron3.9 mg

48.6%

Raw Wild Rice has 3.8895514 mg of Iron per 7 ounces, which is 48.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium351 mg

83.6%

Raw Wild Rice has 351.250305 mg of Magnesium per 7 ounces, which is 83.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.64 mg

115%

Raw Wild Rice has 2.637353985 mg of Manganese per 7 ounces, which is 115% 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

Phosphorus859 mg

123%

Raw Wild Rice has 859.273345 mg of Phosphorus per 7 ounces, which is 123% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium847 mg

25%

Raw Wild Rice has 847.366555 mg of Potassium per 7 ounces, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.56 μg

10%

Raw Wild Rice has 5.556502 μg of Selenium per 7 ounces, which is 10% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14 mg

0.93%

Raw Wild Rice has 13.891255 mg of Sodium per 7 ounces, which is 0.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12 mg

108%

Raw Wild Rice has 11.8274114 mg of Zinc per 7 ounces, which is 108% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water15.4 g

0.42%

Raw Wild Rice has 15.3994484 g of Water per 7 ounces, which is 0.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Wild Rice:

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

Minerals in 7 ounces of Raw Wild Rice:

7 ounces of Wild Rice has outstanding amounts of Copper, Magnesium, Manganese, Phosphorus and Zinc.
It is an excellent source of Iron and Potassium.
It also has a good amount of Selenium.
This cereal has some Calcium.
The product has trace amounts of Sodium.

Macronutrients in 7 ounces of Raw Wild Rice:

7 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 7 ounces of product has trace amounts of Fat and Saturated Fat, it has no Sucrose.

Compare Raw Wild Rice with:

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

Food Info

Nutrients in 7 ounces of Wild Rice

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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