Comparing Nutrients in 14 ounces Oat Bran VS White Canned Hominy

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
White Canned Hominy	8%	11%	81%

Macro Nutrients

	Oat Bran	White Canned Hominy	Recommended Dietary Allowance
Energy	33.7% 976kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	61.8% 10.5g	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	202% 263g	43.5% 56.6g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	161% 61g	26% 9.92g	38g per day for Men 19-50 years
Protein	123% 68.7g	10.5% 5.87g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	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	387% 4.64mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	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	51.6% 206μg	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	26.7% 4mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	White Canned Hominy	Recommended Dietary Allowance
Calcium	23% 230mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	268% 21.5mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	222% 933mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	972% 22.3mg	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	416% 2913mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	66% 2246mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	326% 179μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	70.6% 1060mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.7% 26g	8.85% 328g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Oat Bran 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 Oat Bran vs White Canned Hominy:

• 14 ounces of Oat Bran have 390 times more Vitamin B1, 36.7 times more Vitamin B2, 28.3 times more Vitamin B3, 9.7 times more Vitamin B5, 33 times more Vitamin B6, 52 times more Vitamin B9, 20.2 times more Vitamin E and 16 times more Vitamin K than White Canned Hominy.
• 14 ounces of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Oat Bran as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oat Bran have 5.8 times more Calcium, 13.4 times more Copper, 8.7 times more Iron, 14.7 times more Magnesium, 80.4 times more Manganese, 21 times more Phosphorus, 62.9 times more Potassium, 15.1 times more Selenium and 3 times more Zinc than White Canned Hominy.
• While 14 oz of White Canned Hominy contain 66.8 times more Sodium and 12.6 times more Water than Raw Oat Bran.
• 14 ounces of White Canned Hominy lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oat Bran have 3.4 times more Energy, 8 times more Fat, 10.8 times more Saturated Fat, 10.1 times more Omega 3, 6.8 times more Omega 6, 4.6 times more Carbohydrate, 6.2 times more Fiber and 11.7 times more Protein than White Canned Hominy.
• 14 ounces of White Canned Hominy provide inadequate amounts of Omega 3