Comparing Nutrients in 100 calories Cooked Millet VS White Canned Hominy

Weight per 100 calories

• Cooked Millet: 84g
• White Canned Hominy: 139g

Cooked Millet has 1.7 times more energy per 100g than White Canned Hominy. It has average energy density when compared to other foods. White Canned Hominy having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Millet or White Canned Hominy?

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
White Canned Hominy	8%	11%	81%

Macro Nutrients

	Cooked Millet	White Canned Hominy	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.84g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.37% 0.4g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	15.2% 20g	130g per day for Men 19-50 years
Sugars	0.15% 0.11g	2.9% 2.1g	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	2.87% 1.1g	9.14% 3.47g	38g per day for Men 19-50 years
Protein	5.27% 2.95g	3.67% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	White Canned Hominy	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.42% 0.089mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	0.64% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	0.29% 0.046mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.87% 0.14mg	4.28% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	0.53% 0.007mg	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	4% 16μg	0.35% 1.4μg	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% 0mg	0.46% 0.42mg	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	0.11% 0.017mg	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0.23% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	White Canned Hominy	Recommended Dietary Allowance
Calcium	0.25% 2.52mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	4.63% 0.042mg	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	6.6% 0.53mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	9.94% 0.23mg	4.23% 0.097mg	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	12% 84mg	6.94% 48.6mg	700mg per day for Men 19-50 years
Potassium	1.53% 52mg	0.37% 12.5mg	3400mg per day for Men 19-50 years
Selenium	1.38% 0.76μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	6.95% 0.76mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	1.62% 60g	3.1% 115g	3700g per day for Men 19-50 years

Cooked Millet VS White Canned Hominy Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Millet or White Canned Hominy?

Lets compare vitamin content per 100 calories of Cooked Millet vs White Canned Hominy:

• 100 calories of Cooked Millet have 21.4 times more Vitamin B1, 8.3 times more Vitamin B2, 24.4 times more Vitamin B3, 13.1 times more Vitamin B6 and 11.5 times more Vitamin B9 than White Canned Hominy.
• While 100 kcal of White Canned Hominy contain 1.5 times more Vitamin B5 than Cooked Millet.
• 100 calories of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Millet as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked Millet vs White Canned Hominy:

• 100 calories of Cooked Millet have 3.2 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese and 1.7 times more Phosphorus than White Canned Hominy.
• While 100 kcal of White Canned Hominy contain 1.6 times more Iron, 5.5 times more Selenium, 220.6 times more Sodium, 1.9 times more Zinc and 1.9 times more Water than Cooked Millet.
• 100 calories of Cooked Millet lack sufficient amounts of Selenium
• Both Cooked Millet as well as White Canned Hominy lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Millet have 1.4 times more Protein than White Canned Hominy.
• While 100 kcal of White Canned Hominy contain 1.3 times more Omega 6, 19.2 times more Sugars and 3.2 times more Fiber than Cooked Millet.
• Both Cooked Millet and White Canned Hominy offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Cooked Millet as well as White Canned Hominy provide inadequate amounts of Omega 3 in 100 calories.