Comparing Nutrients in 1 kilogram White Canned Hominy VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	White Canned Hominy	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	25% 720kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	9.07% 8.8g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	587% 763g	130g per day for Men 19-50 years
Sugars	21% 15g	9.1% 6.6g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	65.8% 25g	95% 36g	38g per day for Men 19-50 years
Protein	26.4% 15g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Long-grain Brown Rice	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	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.06% 0.33mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	57.5% 230μg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	10% 100mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	336% 3.02mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1420% 639μg	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	444% 3110mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	311% 171μg	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	194% 21.3mg	11mg per day for Men 19-50 years
Water	22.3% 825g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: White Canned Hominy VS Long-grain Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of White Canned Hominy versus 1 kg of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Canned Hominy vs Long-grain Brown Rice:

• 1 kg of Raw Long-grain Brown Rice contains 180.3 times more Vitamin B1, 15.8 times more Vitamin B2, 196.8 times more Vitamin B3, 6.9 times more Vitamin B5, 95.4 times more Vitamin B6, 23 times more Vitamin B9 and 12 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 Long-grain Brown Rice 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 Long-grain Brown Rice:

• 1 kilogram of White Canned Hominy has 53.4 times more Sodium and 7 times more Water than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 10.1 times more Copper, 2.1 times more Iron, 7.3 times more Magnesium, 40.8 times more Manganese, 8.9 times more Phosphorus, 27.8 times more Potassium, 5.7 times more Selenium and 2 times more Zinc than White Canned Hominy.
• 1 kilogram of White Canned Hominy lack sufficient amounts of Potassium
• Both White Canned Hominy as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Canned Hominy has 2.3 times more Sugars than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 5.1 times more Energy, 3.6 times more Fat, 2.7 times more Omega 3, 2.5 times more Omega 6, 5.3 times more Carbohydrate, 1.4 times more Fiber and 5.1 times more Protein than White Canned Hominy.
• 1 kilogram of White Canned Hominy provide inadequate amounts of Omega 3