Wild Rice Nation

Wild Rice Cooked Nutrition

NUTRIENT UNITS PER 100 GRAMS PER 1 CUP SERVING
Proximates
Water g 73.93 121.25
Energy kcal 101 166
Energy kj 423 694
Protein g 3.99 6.54
Total lipid (fat) g 0.34 0.56
Ash g 0.40 0.66
Carbohydrate, by difference g 21.34 35.00
Fiber, total dietary g 1.8 3.0
Sugars, total g 0.73 1.20
Sucrose g 0.33 0.54
Glucose (dextrose) g 0.20 0.33
Fructose g 0.20 0.33
Minerals
Calcium, Ca mg 3 5
Iron, Fe mg 0.60 0.98
Magnesium, Mg mg 32 52
Phosphorus, P mg 82 134
Potassium, K mg 101 166
Sodium, Na mg 3 5
Zinc, Zn mg 1.34 2.20
Copper, Cu mg 0.121 0.198
Manganese, Mn mg 0.282 0.462
Selenium, Se mcg 0.8 1.3
Vitamins
Vitamin C, total ascorbic acid mg 0.0 0.0
Thiamin mg 0.052 0.085
Riboflavin mg 0.087 0.143
Niacin mg 1.287 2.111
Pantothenic acid mg 0.154 0.253
Vitamin B-6 mg 0.135 0.221
Folate, total mcg 26 43
Folic acid mcg 0 0
Folate, food mcg 26 43
Folate, DFE mcg_DFE 26 43
Vitamin B-12 mcg 0.00 0.00
Vitamin B-12, added mcg 0.00 0.00
Vitamin A, IU IU 3 5
Vitamin A, RAE mcg_RAE 0 0
Retinol mcg 0 0
Vitamin E (alpha-tocopherol) mg 0.24 0.39
Vitamin E, added mg 0.00 0.00
Vitamin K (phylloquinone) mcg 0.5 0.8
Lipids
Fatty acids, total saturated g 0.049 0.080
4:0 g 0.000 0.000
6:0 g 0.000 0.000
8:0 g 0.000 0.000
10:0 g 0.000 0.000
12:0 g 0.000 0.000
14:0 g 0.000 0.000
16:0 g 0.046 0.075
18:0 g 0.003 0.005
Fatty Acids : Total Monounsaturated g 0.050 0.082
16:1 undifferentiated g 0.000 0.000
18:1 undifferentiated g 0.050 0.082
20:1 g 0.000 0.000
22:1 undifferentiated g 0.000 0.000
Fatty acids, total polyunsaturated g 0.213 0.349
18:2 undifferentiated g 0.119 0.195
18:3 undifferentiated g 0.095 0.156
18:4 g 0.000 0.000
20:4 undifferentiated g 0.000 0.000
20:5 n-3 g 0.000 0.000
22:5 n-3 g 0.000 0.000
22:6 n-3 g 0.000 0.000
Cholesterol mg 0 0
Amino Acids
Tryptophan g 0.049 0.080
Threonine g 0.127 0.208
Isoleucine g 0.167 0.274
Leucine g 0.276 0.453
Lysine g 0.170 0.279
Methionine g 0.119 0.195
Cystine g 0.047 0.077
Phenylalanine g 0.195 0.320
Tyrosine g 0.169 0.277
Valine g 0.232 0.380
Arginine g 0.308 0.505
Histidine g 0.104 0.171
Alanine g 0.223 0.366
Aspartic acid g 0.384 0.630
Glutamic acid g 0.695 1.140
Glycine g 0.182 0.298
Proline g 0.140 0.230
Serine g 0.211 0.346
Other
Alcohol, ethyl g 0.0 0.0
Caffeine mg 0 0
Theobromine mg 0 0
Carotene, beta mcg 2 3
Carotene, alpha mcg 0 0
Cryptoxanthin, beta mcg 0 0
Lycopene mcg 0 0
Lutein + zeaxanthin mcg 64 105
USDA National Nutrient Database for Standard Reference, Release 18 (2005)




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NOTICE FOR ALL OUR LOYAL CUSTOMERS

The harvest in central Minnesota for 2011 is finished. This year's harvest was described in interviews as fair to poor due to higher water levels in particular during the spring, when the wild rice germinates. The harvested rice converted better than last year, and yields of 48% were reported. Please email us for more information.





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