Comparing Nutrients in 1 kilogram Yellow Canned Hominy VS Cooked enriched Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Yellow Canned Hominy	8%	11%	81%
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Yellow Canned Hominy	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	25% 720kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	9.07% 8.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	217% 282g	130g per day for Men 19-50 years
Sugars	NA	0.69% 0.5g	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	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	10.5% 4g	38g per day for Men 19-50 years
Protein	26.4% 15g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Yellow Canned Hominy	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.06% 0.33mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	71.5% 0.93mg	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	145% 580μg	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	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Canned Hominy	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	76.7% 0.69mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	205% 4.7mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	230% 3450mg	255% 3820mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	22.3% 825g	18.5% 684g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yellow Canned Hominy vs Cooked enriched Regular Long-grain White Rice with Salt:

• Cooked enriched Regular Long-grain White Rice with Salt contains 54.3 times more Vitamin B1, 2.2 times more Vitamin B2, 44.7 times more Vitamin B3, 2.5 times more Vitamin B5, 18.6 times more Vitamin B6 and 58 times more Vitamin B9 than Yellow Canned Hominy.
• Both Yellow Canned Hominy as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Yellow Canned Hominy vs Cooked enriched Regular Long-grain White Rice with Salt:

• Yellow Canned Hominy has 1.3 times more Magnesium, 2.1 times more Zinc and 1.2 times more Water than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 2.3 times more Copper, 1.9 times more Iron, 6.7 times more Manganese, 3.9 times more Potassium and 2.5 times more Selenium than Yellow Canned Hominy.
• Both Yellow Canned Hominy and Cooked enriched Regular Long-grain White Rice with Salt have similar amounts of Calcium, Phosphorus and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Yellow Canned Hominy has 6.2 times more Omega 6 and 6.3 times more Fiber than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 1.8 times more Energy, 2 times more Carbohydrate and 1.8 times more Protein than Yellow Canned Hominy.
• Both Yellow Canned Hominy as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.