Comparing Nutrients in 1 kilogram White Canned Hominy VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	White Canned Hominy	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	25% 720kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	9.07% 8.8g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	132% 42g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	136% 177g	130g per day for Men 19-50 years
Sugars	21% 15g	62.8% 45.5g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	65.8% 25g	276% 105g	38g per day for Men 19-50 years
Protein	26.4% 15g	379% 212g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Oil Roasted 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.06% 0.33mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10% 100mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	178% 2670mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	22.3% 825g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: White Canned Hominy VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of White Canned Hominy versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Oil Roasted Almonds contains 30.7 times more Vitamin B1, 130.2 times more Vitamin B2, 111.1 times more Vitamin B3, 1.5 times more Vitamin B5, 23.6 times more Vitamin B6, 27 times more Vitamin B9 and 519.4 times more Vitamin E than White Canned Hominy.
• 1 kilogram of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both White Canned Hominy as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of White Canned Hominy has 267 times more Sodium and 29.5 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 29.1 times more Calcium, 31.8 times more Copper, 5.9 times more Iron, 17.1 times more Magnesium, 35.1 times more Manganese, 13.3 times more Phosphorus, 77.7 times more Potassium, 1.4 times more Selenium and 2.9 times more Zinc than White Canned Hominy.
• 1 kilogram of White Canned Hominy lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 8.4 times more Energy, 62.7 times more Fat, 34.2 times more Saturated Fat, 34.9 times more Omega 6, 3 times more Sugars, 4.2 times more Fiber and 14.3 times more Protein than White Canned Hominy.
• Both White Canned Hominy and Oil Roasted Almonds offer comparable quantities of Carbohydrate per one kilogram.
• Both White Canned Hominy as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.