Comparing Nutrients in 1 pound White Canned Hominy VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Oat Bran	17%	16%	67%

Macro Nutrients

	White Canned Hominy	Oat Bran	Recommended Dietary Allowance
Energy	11.3% 327kcal	38.5% 1116kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 4g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	19% 6.02g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	231% 300g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	9.07% 6.58g	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	30% 11.3g	184% 70g	38g per day for Men 19-50 years
Protein	12% 6.7g	140% 78.5g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	442% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	57.6% 0.75mg	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	1.13% 4.54μg	59% 236μg	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	1.5% 1.36mg	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	1.5% 0.23mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	Oat Bran	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	203% 1.83mg	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	35% 2.8mg	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	254% 1066mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	1110% 25.5mg	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	22.7% 159mg	476% 3329mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	75.5% 2567mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	373% 205μg	55μg per day for Men 19-50 years
Sodium	80.7% 1211mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	128% 14mg	11mg per day for Men 19-50 years
Water	10% 374g	0.8% 29.7g	3700g per day for Men 19-50 years

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

• Raw Oat Bran contains 390 times more Vitamin B1, 36.7 times more Vitamin B2, 28.3 times more Vitamin B3, 9.7 times more Vitamin B5, 33 times more Vitamin B6, 52 times more Vitamin B9, 20.2 times more Vitamin E and 16 times more Vitamin K than White Canned Hominy.
• Both White Canned Hominy as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• White Canned Hominy has 66.8 times more Sodium and 12.6 times more Water than Raw Oat Bran.
• While Raw Oat Bran contains 5.8 times more Calcium, 13.4 times more Copper, 8.7 times more Iron, 14.7 times more Magnesium, 80.4 times more Manganese, 21 times more Phosphorus, 62.9 times more Potassium, 15.1 times more Selenium and 3 times more Zinc than White Canned Hominy.

Comparison of macro-nutrients per 1 pound:

• Raw Oat Bran contains 3.4 times more Energy, 8 times more Fat, 10.8 times more Saturated Fat, 10.1 times more Omega 3, 6.8 times more Omega 6, 4.6 times more Carbohydrate, 6.2 times more Fiber and 11.7 times more Protein than White Canned Hominy.
• Both White Canned Hominy and Raw Oat Bran have similar amounts of Sugars per 1 lb.
• Both White Canned Hominy as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.