Comparing Nutrients in 1 kilogram Cooked Oat Bran VS White Canned Hominy

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
White Canned Hominy	8%	11%	81%

Macro Nutrients

	Cooked Oat Bran	White Canned Hominy	Recommended Dietary Allowance
Energy	13.8% 400kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	9.07% 8.8g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	22.8% 3.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	110% 143g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	68.4% 26g	65.8% 25g	38g per day for Men 19-50 years
Protein	57.3% 32g	26.4% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	White Canned Hominy	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	3.85% 0.05mg	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	15% 60μg	2.5% 10μg	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	3.33% 3mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	White Canned Hominy	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	33.3% 0.3mg	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	110% 8.8mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	419% 9.64mg	30.4% 0.7mg	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	170% 1190mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	178% 2670mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	22.7% 840g	22.3% 825g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oat Bran VS White Canned Hominy per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Oat Bran vs White Canned Hominy:

• 1 kilogram of Cooked Oat Bran has 53.3 times more Vitamin B1, 5.7 times more Vitamin B2 and 1.4 times more Vitamin B5 than White Canned Hominy.
• 1 kilogram of White Canned Hominy have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Cooked Oat Bran as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Oat Bran vs White Canned Hominy:

• 1 kilogram of Cooked Oat Bran has 2.2 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 13.8 times more Manganese, 3.4 times more Phosphorus, 10.2 times more Potassium and 2.6 times more Selenium than White Canned Hominy.
• While 1 kg of White Canned Hominy contains 267 times more Sodium and 2 times more Zinc than Cooked Oat Bran.
• Both Cooked Oat Bran and White Canned Hominy contain similar levels of Water per one kilogram.
• 1 kilogram of White Canned Hominy lack sufficient amounts of Potassium
• Both Cooked Oat Bran as well as White Canned Hominy lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Oat Bran has 2.2 times more Protein than White Canned Hominy.
• While 1 kg of White Canned Hominy contains 1.8 times more Energy than Cooked Oat Bran.
• Both Cooked Oat Bran and White Canned Hominy offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Cooked Oat Bran provide inadequate amounts of Energy and Omega 6
• Both Cooked Oat Bran as well as White Canned Hominy provide inadequate amounts of Omega 3 in one kilogram.