Comparing Nutrients in 14 ounces White Canned Hominy VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	White Canned Hominy	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	9.85% 286kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	3.22% 1.03g	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	8.3% 1.4g	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	78% 102g	130g per day for Men 19-50 years
Sugars	8.27% 6g	1.3% 0.95g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	26% 9.92g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	10.5% 5.87g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Cooked Long-grain Brown Rice	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	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.82% 0.13mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	37.6% 0.49mg	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	8.93% 35.7μg	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	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	46.7% 0.42mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	168% 3.87mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	70.6% 1060mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	8.85% 328g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: White Canned Hominy VS Cooked Long-grain Brown Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of White Canned Hominy versus 14 oz of Cooked Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Canned Hominy vs Cooked Long-grain Brown Rice:

• 14 oz of Cooked Long-grain Brown Rice contain 59.3 times more Vitamin B1, 11.5 times more Vitamin B2, 77.6 times more Vitamin B3, 2.5 times more Vitamin B5, 24.6 times more Vitamin B6 and 9 times more Vitamin B9 than White Canned Hominy.
• 14 ounces of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both White Canned Hominy as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for White Canned Hominy vs Cooked Long-grain Brown Rice:

• 14 ounces of White Canned Hominy have 66.8 times more Sodium and 1.5 times more Zinc than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 3.5 times more Copper, 2.4 times more Magnesium, 13.9 times more Manganese, 2.9 times more Phosphorus, 9.6 times more Potassium and 1.9 times more Selenium than White Canned Hominy.
• Both White Canned Hominy and Cooked Long-grain Brown Rice contain similar levels of Iron per 14 ounces.
• 14 ounces of White Canned Hominy lack sufficient amounts of Potassium
• Both White Canned Hominy as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Canned Hominy have 6.3 times more Sugars and 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 1.7 times more Energy, 1.8 times more Carbohydrate and 1.9 times more Protein than White Canned Hominy.
• Both White Canned Hominy and Cooked Long-grain Brown Rice offer comparable quantities of Omega 6 per 14 ounces.
• Both White Canned Hominy as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in 14 ounces.