Comparing Nutrients in 1 kilogram White Canned Hominy VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	White Canned Hominy	Raw Quinoa	Recommended Dietary Allowance
Energy	25% 720kcal	127% 3680kcal	2900kcal per day for Men 19-50 years
Fat	9.07% 8.8g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	175% 29.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	494% 642g	130g per day for Men 19-50 years
Sugars	21% 15g	NA	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	65.8% 25g	184% 70g	38g per day for Men 19-50 years
Protein	26.4% 15g	252% 141g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	300% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	245% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.06% 0.33mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	154% 7.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	375% 4.87mg	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	460% 1840μg	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	NA	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	163% 24.4mg	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	Raw Quinoa	Recommended Dietary Allowance
Calcium	10% 100mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	656% 5.9mg	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	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	469% 1970mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	884% 20.3mg	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	653% 4570mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	166% 5630mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	178% 2670mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	282% 31mg	11mg per day for Men 19-50 years
Water	22.3% 825g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: White Canned Hominy VS Raw Quinoa per 1 kg

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

Lets compare vitamin content per 1 kilogram of White Canned Hominy vs Raw Quinoa:

• 1 kg of Raw Quinoa contains 120 times more Vitamin B1, 53 times more Vitamin B2, 46.1 times more Vitamin B3, 5 times more Vitamin B5, 97.4 times more Vitamin B6, 184 times more Vitamin B9 and 48.8 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 Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for White Canned Hominy vs Raw Quinoa:

• 1 kilogram of White Canned Hominy has 53.4 times more Sodium and 6.2 times more Water than Raw Quinoa.
• While 1 kg of Raw Quinoa contains 4.7 times more Calcium, 19.7 times more Copper, 7.4 times more Iron, 12.3 times more Magnesium, 29 times more Manganese, 13.1 times more Phosphorus, 62.6 times more Potassium, 2.8 times more Selenium and 3 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 Raw Quinoa contains 5.1 times more Energy, 6.9 times more Fat, 5.7 times more Saturated Fat, 21.7 times more Omega 3, 7.7 times more Omega 6, 4.5 times more Carbohydrate, 2.8 times more Fiber and 9.5 times more Protein than White Canned Hominy.
• 1 kilogram of White Canned Hominy provide inadequate amounts of Omega 3