Comparing Nutrients in 14 ounces White Canned Hominy VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Florida Oranges	6%	4%	90%

Macro Nutrients

	White Canned Hominy	Florida Oranges	Recommended Dietary Allowance
Energy	9.85% 286kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	9.04% 1.54g	0.72% 0.12g	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	35.2% 46g	130g per day for Men 19-50 years
Sugars	8.27% 6g	50% 36.3g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	10.5% 5.87g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.82% 0.13mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	15.6% 0.2mg	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	17% 67.5μg	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	198% 179mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	Florida Oranges	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	17% 0.15mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	4.14% 0.095mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	70.6% 1060mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.85% 328g	9.35% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of White Canned Hominy vs Florida Oranges:

• Raw Florida Oranges contain more Vitamin A, 33.3 times more Vitamin B1, 6.7 times more Vitamin B2, 12.1 times more Vitamin B3, 1.6 times more Vitamin B5, 10.2 times more Vitamin B6, 17 times more Vitamin B9, 150 times more Vitamin C and 3.6 times more Vitamin E than White Canned Hominy.
• Both White Canned Hominy as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for White Canned Hominy vs Florida Oranges:

• White Canned Hominy has 6.9 times more Iron, 1.6 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 6 times more Selenium, more Sodium and 13.1 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.3 times more Calcium, 1.3 times more Copper and 18.8 times more Potassium than White Canned Hominy.
• Both White Canned Hominy and Raw Florida Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• White Canned Hominy has 1.6 times more Energy, 12.5 times more Omega 6, 1.2 times more Carbohydrate and 2.1 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 6.1 times more Sugars than White Canned Hominy.
• Both White Canned Hominy and Raw Florida Oranges have similar amounts of Fiber per 14 oz.
• Both White Canned Hominy as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.