Comparing Nutrients in 100 calories White Canned Hominy VS Potato Skin

Weight per 100 calories

• White Canned Hominy: 139g
• Potato Skin: 172g

White Canned Hominy has 1.2 times more energy per 100g than Potato Skin. It has average energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 100 calories - White Canned Hominy or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Potato Skin	17%	1%	82%

Macro Nutrients

	White Canned Hominy	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 20g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.14% 3.47g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	3.67% 2.06g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.64% 0.008mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.29% 0.046mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.28% 0.21mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.53% 0.007mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.35% 1.4μg	7.33% 29.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.46% 0.42mg	22% 19.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.46% 0.069mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	Potato Skin	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	10.8% 0.86mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	4.23% 0.097mg	45% 1.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.94% 48.6mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	0.37% 12.5mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.9% 144g	3700g per day for Men 19-50 years

White Canned Hominy VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Canned Hominy or Potato Skin?

Lets compare vitamin content per 100 calories of White Canned Hominy vs Potato Skin:

• 100 kcal of Raw Potato Skin contain 8.7 times more Vitamin B1, 7.9 times more Vitamin B2, 38.9 times more Vitamin B3, 2.4 times more Vitamin B5, 59.3 times more Vitamin B6, 21.1 times more Vitamin B9 and 47.2 times more Vitamin C than White Canned Hominy.
• 100 calories of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both White Canned Hominy as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for White Canned Hominy vs Potato Skin:

• 100 calories of White Canned Hominy have 8.1 times more Selenium, 21.5 times more Sodium and 2.4 times more Zinc than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 3.7 times more Calcium, 17.5 times more Copper, 6.5 times more Iron, 1.8 times more Magnesium, 10.7 times more Manganese, 1.3 times more Phosphorus, 57 times more Potassium and 1.3 times more Water than White Canned Hominy.
• 100 calories of White Canned Hominy lack sufficient amounts of Calcium and Potassium
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Canned Hominy have 9.7 times more Omega 6 than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2.2 times more Protein than White Canned Hominy.
• Both White Canned Hominy and Potato Skin offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Potato Skin provide inadequate amounts of Omega 6
• Both White Canned Hominy as well as Raw Potato Skin provide inadequate amounts of Omega 3 in 100 calories.