Comparing Nutrients in 14 ounces Cooked Millet VS 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	16.3% 472kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	9.04% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	43.5% 56.6g	130g per day for Men 19-50 years
Sugars	0.71% 0.52g	8.27% 6g	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	13.6% 5.16g	26% 9.92g	38g per day for Men 19-50 years
Protein	25% 14g	10.5% 5.87g	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	35% 0.42mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	1.53% 0.02mg	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	19% 75.4μg	0.99% 3.97μg	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	1.32% 1.2mg	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	0.53% 0.079mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	White Canned Hominy	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	13.2% 0.12mg	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	31.3% 2.5mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	12% 0.28mg	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	56.7% 397mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	70.6% 1060mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	7.66% 283g	8.85% 328g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Millet VS White Canned Hominy per 14 oz

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

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

• 14 ounces of Cooked Millet have 35.3 times more Vitamin B1, 13.7 times more Vitamin B2, 40.3 times more Vitamin B3, 21.6 times more Vitamin B6 and 19 times more Vitamin B9 than White Canned Hominy.
• Both Cooked Millet and White Canned Hominy provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces 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 14 ounces.

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

• 14 ounces of Cooked Millet have 5.4 times more Copper, 2.8 times more Magnesium, 3.9 times more Manganese and 2.9 times more Phosphorus than White Canned Hominy.
• While 14 oz of White Canned Hominy contain 3.3 times more Selenium and 133.5 times more Sodium than Cooked Millet.
• Both Cooked Millet and White Canned Hominy contain similar levels of Iron and Zinc per 14 ounces.
• 14 ounces 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 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Millet have 1.7 times more Energy, 1.2 times more Omega 6, 1.7 times more Carbohydrate and 2.4 times more Protein than White Canned Hominy.
• While 14 oz of White Canned Hominy contain 11.6 times more Sugars and 1.9 times more Fiber than Cooked Millet.
• Both Cooked Millet as well as White Canned Hominy provide inadequate amounts of Omega 3 in 14 ounces.