Comparing Nutrients in 1 kilogram White Canned Hominy VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	White Canned Hominy	Blanched Almonds	Recommended Dietary Allowance
Energy	25% 720kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	9.07% 8.8g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	144% 187g	130g per day for Men 19-50 years
Sugars	21% 15g	64% 46.3g	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	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	65.8% 25g	261% 99g	38g per day for Men 19-50 years
Protein	26.4% 15g	382% 214g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.06% 0.33mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	88.5% 1.15mg	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	2.5% 10μg	123% 490μg	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	3.33% 3mg	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	3.33% 0.5mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	Blanched Almonds	Recommended Dietary Allowance
Calcium	10% 100mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	1141% 10.3mg	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	77.5% 6.2mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	798% 18.4mg	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	50% 350mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	178% 2670mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	22.3% 825g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Canned Hominy vs Blanched Almonds:

• Blanched Almonds contain 63.7 times more Vitamin B1, 118.5 times more Vitamin B2, 106.1 times more Vitamin B3, 2 times more Vitamin B5, 23 times more Vitamin B6, 49 times more Vitamin B9 and 475 times more Vitamin E than White Canned Hominy.
• Both White Canned Hominy as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for White Canned Hominy vs Blanched Almonds:

• White Canned Hominy has 14.1 times more Sodium and 18.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 23.6 times more Calcium, 34.2 times more Copper, 5.3 times more Iron, 16.8 times more Magnesium, 26.2 times more Manganese, 13.7 times more Phosphorus, 73.2 times more Potassium and 2.8 times more Zinc than White Canned Hominy.
• Both White Canned Hominy and Blanched Almonds have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds contain 8.2 times more Energy, 59.7 times more Fat, 32.1 times more Saturated Fat, 32 times more Omega 6, 1.3 times more Carbohydrate, 3.1 times more Sugars, 4 times more Fiber and 14.5 times more Protein than White Canned Hominy.
• Both White Canned Hominy as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.