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

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	White Canned Hominy	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	11.3% 327kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 4g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	9.47% 1.6g	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	89.3% 116g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	1.5% 1.1g	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	% 1.1g	g per day for Men 19-50 years
Fiber	30% 11.3g	19% 7.26g	38g per day for Men 19-50 years
Protein	12% 6.7g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Cooked 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	1.13% 0.014mg	67.3% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	43% 0.56mg	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	10.2% 41μg	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	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	53.4% 0.48mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	192% 4.4mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	48% 26.3μg	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	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	10% 374g	8.6% 319g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Cooked Long-grain Brown Rice contains 59.3 times more Vitamin B1, 11.5 times more Vitamin B2, 77.6 times more Vitamin B3, 2.5 times more Vitamin B5, 24.6 times more Vitamin B6 and 9 times more Vitamin B9 than White Canned Hominy.
• 1 pound of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both White Canned Hominy as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for White Canned Hominy vs Cooked Long-grain Brown Rice:

• 1 pound of White Canned Hominy has 66.8 times more Sodium and 1.5 times more Zinc than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 3.5 times more Copper, 2.4 times more Magnesium, 13.9 times more Manganese, 2.9 times more Phosphorus, 9.6 times more Potassium and 1.9 times more Selenium than White Canned Hominy.
• Both White Canned Hominy and Cooked Long-grain Brown Rice contain similar levels of Iron per one pound.
• 1 pound of White Canned Hominy lack sufficient amounts of Potassium
• Both White Canned Hominy as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Canned Hominy has 6.3 times more Sugars and 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 1.7 times more Energy, 1.8 times more Carbohydrate and 1.9 times more Protein than White Canned Hominy.
• Both White Canned Hominy and Cooked Long-grain Brown Rice offer comparable quantities of Omega 6 per one pound.
• Both White Canned Hominy as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in one pound.