Comparing Nutrients in 14 ounces White Canned Hominy VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	White Canned Hominy	Cooked Oat Bran	Recommended Dietary Allowance
Energy	9.85% 286kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	2.02% 0.65g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	9.04% 1.54g	7.56% 1.3g	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	35% 45.4g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	10.5% 5.87g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Cooked Oat Bran	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.82% 0.13mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	7.63% 0.099mg	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	5.95% 24μg	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	0% 0mg	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	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	29% 0.26mg	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	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	166% 3.83mg	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	67.5% 472mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	70.6% 1060mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.85% 328g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: White Canned Hominy VS Cooked Oat Bran per 14 oz

Compare the macro and micronutrient content in 14 oz of White Canned Hominy versus 14 oz of Cooked Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Canned Hominy vs Cooked Oat Bran:

• 14 oz of Cooked Oat Bran contain 53.3 times more Vitamin B1, 5.7 times more Vitamin B2 and 1.4 times more Vitamin B5 than White Canned Hominy.
• 14 ounces of White Canned Hominy have insufficient amounts of Vitamin B1 and Vitamin B2
• Both White Canned Hominy as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for White Canned Hominy vs Cooked Oat Bran:

• 14 ounces of White Canned Hominy have 267 times more Sodium and 2 times more Zinc than Cooked Oat Bran.
• While 14 oz of Cooked Oat Bran contain 2.2 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 13.8 times more Manganese, 3.4 times more Phosphorus, 10.2 times more Potassium and 2.6 times more Selenium than White Canned Hominy.
• Both White Canned Hominy and Cooked Oat Bran contain similar levels of Water per 14 ounces.
• 14 ounces of White Canned Hominy lack sufficient amounts of Potassium
• Both White Canned Hominy as well as Cooked Oat Bran lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Canned Hominy have 1.8 times more Energy and 1.2 times more Carbohydrate than Cooked Oat Bran.
• While 14 oz of Cooked Oat Bran contain 2.2 times more Protein than White Canned Hominy.
• Both White Canned Hominy and Cooked Oat Bran offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Oat Bran provide inadequate amounts of Energy and Omega 6
• Both White Canned Hominy as well as Cooked Oat Bran provide inadequate amounts of Omega 3 in 14 ounces.