Comparing Nutrients in 14 ounces White Canned Hominy VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	White Canned Hominy	California Red Kidney Beans	Recommended Dietary Allowance
Energy	9.85% 286kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	9.04% 1.54g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.6g	183% 237g	130g per day for Men 19-50 years
Sugars	8.27% 6g	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	26% 9.92g	260% 99g	38g per day for Men 19-50 years
Protein	10.5% 5.87g	173% 97g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.82% 0.13mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	121% 1.58mg	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	0.99% 3.97μg	391% 1564μg	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	1.32% 1.2mg	20% 18mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	485% 4.37mg	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	30.8% 2.46mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	173% 3.97mg	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	20% 139mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	70.6% 1060mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	92% 10mg	11mg per day for Men 19-50 years
Water	8.85% 328g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: White Canned Hominy VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of White Canned Hominy versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Canned Hominy vs California Red Kidney Beans:

• 14 oz of Raw California Red Kidney Beans contain 176.3 times more Vitamin B1, 36.5 times more Vitamin B2, 62.4 times more Vitamin B3, 5.1 times more Vitamin B5, 79.4 times more Vitamin B6, 394 times more Vitamin B9 and 15 times more Vitamin C than White Canned Hominy.
• 14 ounces 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 California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for White Canned Hominy vs California Red Kidney Beans:

• 14 ounces of White Canned Hominy have 24.3 times more Sodium and 7 times more Water than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 19.5 times more Calcium, 36.7 times more Copper, 15.1 times more Iron, 10 times more Magnesium, 14.3 times more Manganese, 11.6 times more Phosphorus, 165.6 times more Potassium and 2.4 times more Zinc than White Canned Hominy.
• Both White Canned Hominy and California Red Kidney Beans contain similar levels of Selenium per 14 ounces.
• 14 ounces of White Canned Hominy lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Canned Hominy have 7.2 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 4.6 times more Energy, 7 times more Omega 3, 4.2 times more Carbohydrate, 10 times more Fiber and 16.5 times more Protein than White Canned Hominy.
• 14 ounces of White Canned Hominy provide inadequate amounts of Omega 3
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6