Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Caloric value | 101 kCal | 1684 kCal | 6% | 5.9% | 1667 g |
| Proteins | 3.99 g | 76 g | 5.3% | 5.2% | 1905 g |
| Fats | 0.34 g | 56 g | 0.6% | 0.6% | 16471 g |
| Carbohydrates | 19.54 g | 219 g | 8.9% | 8.8% | 1121 g |
| Alimentary fiber | 1.8 g | 20 g | 9% | 8.9% | 1111 g |
| Water | 73.93 g | 2273 g | 3.3% | 3.3% | 3075 g |
| Ash | 0.4 g | ~ | |||
| Vitamins | |||||
| beta Carotene | 0.002 mg | 5 mg | 250000 g | ||
| Lutein + Zeaxanthin | 64 μg | ~ | |||
| Vitamin B1, thiamine | 0.052 mg | 1.5 mg | 3.5% | 3.5% | 2885 g |
| Vitamin B2, riboflavin | 0.087 mg | 1.8 mg | 4.8% | 4.8% | 2069 g |
| Vitamin B4, choline | 10.2 mg | 500 mg | 2% | 2% | 4902 g |
| Vitamin B5, pantothenic | 0.154 mg | 5 mg | 3.1% | 3.1% | 3247 g |
| Vitamin B6, pyridoxine | 0.135 mg | 2 mg | 6.8% | 6.7% | 1481 g |
| Vitamin B9, folate | 26 μg | 400 μg | 6.5% | 6.4% | 1538 g |
| Vitamin E, alpha tocopherol, TE | 0.24 mg | 15 mg | 1.6% | 1.6% | 6250 g |
| Vitamin K, phylloquinone | 0.5 μg | 120 μg | 0.4% | 0.4% | 24000 g |
| Vitamin PP, NE | 1.287 mg | 20 mg | 6.4% | 6.3% | 1554 g |
| Macronutrients | |||||
| Potassium, K | 101 mg | 2500 mg | 4% | 4% | 2475 g |
| Calcium, Ca | 3 mg | 1000 mg | 0.3% | 0.3% | 33333 g |
| Magnesium, Mg | 32 mg | 400 mg | 8% | 7.9% | 1250 g |
| Sodium, Na | 3 mg | 1300 mg | 0.2% | 0.2% | 43333 g |
| Sulfur, S | 39.9 mg | 1000 mg | 4% | 4% | 2506 g |
| Phosphorus, P | 82 mg | 800 mg | 10.3% | 10.2% | 976 g |
| Trace Elements | |||||
| Iron, Fe | 0.6 mg | 18 mg | 3.3% | 3.3% | 3000 g |
| Manganese, Mn | 0.282 mg | 2 mg | 14.1% | 14% | 709 g |
| Copper, Cu | 121 μg | 1000 μg | 12.1% | 12% | 826 g |
| Selenium, Se | 0.8 μg | 55 μg | 1.5% | 1.5% | 6875 g |
| Zinc, Zn | 1.34 mg | 12 mg | 11.2% | 11.1% | 896 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.73 g | max 100 г | |||
| Glucose (dextrose) | 0.2 g | ~ | |||
| sucrose | 0.33 g | ~ | |||
| fructose | 0.2 g | ~ | |||
| Essential Amino Acids | |||||
| Arginine * | 0.308 g | ~ | |||
| valine | 0.232 g | ~ | |||
| Histidine * | 0.104 g | ~ | |||
| Isoleucine | 0.167 g | ~ | |||
| leucine | 0.276 g | ~ | |||
| lysine | 0.17 g | ~ | |||
| methionine | 0.119 g | ~ | |||
| threonine | 0.127 g | ~ | |||
| tryptophan | 0.049 g | ~ | |||
| phenylalanine | 0.195 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.223 g | ~ | |||
| Aspartic acid | 0.384 g | ~ | |||
| glycine | 0.182 g | ~ | |||
| Glutamic acid | 0.695 g | ~ | |||
| Proline | 0.14 g | ~ | |||
| serine | 0.211 g | ~ | |||
| tyrosine | 0.169 g | ~ | |||
| Cysteine | 0.047 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.049 g | max 18.7 г | |||
| 16: 0 Palmitic | 0.046 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Monounsaturated fatty acids | 0.05 g | min 16.8 г | 0.3% | 0.3% | |
| 18: 1 Olein (omega-9) | 0.05 g | ~ | |||
| Polyunsaturated fatty acids | 0.213 g | from 11.2 to 20.6 | 1.9% | 1.9% | |
| 18: 2 Linoleic | 0.119 g | ~ | |||
| 18: 3 Linolenic | 0.095 g | ~ | |||
| Omega-3 fatty acids | 0.095 g | from 0.9 to 3.7 | 10.6% | 10.5% | |
| Omega-6 fatty acids | 0.119 g | from 4.7 to 16.8 | 2.5% | 2.5% |
The energy value is 101 kcal.
- cup = 164 g (165.6 kCal)
Wild rice (black, Indian rice, cyzania), cooked rich in vitamins and minerals such as: manganese – 14,1%, copper – 12,1%, zinc – 11,2%
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
- Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
- Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt copper absorption and thereby contribute to the development of anemia.
Tags: calorie content 101 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Wild rice (black, Indian rice, cyzania), cooked, calories, nutrients, useful properties Wild rice (black, Indian rice, cyzania), cooked