Comparing Nutrients in 1 pound 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	11.3% 327kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 4g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	1.65% 0.28g	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	98% 128g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.23g	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	4.77% 1.8g	38g per day for Men 19-50 years
Protein	12% 6.7g	21.8% 12.2g	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	1.13% 0.014mg	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	32.4% 0.42mg	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	65.8% 263μg	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	1.2% 0.18mg	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	4.54% 45.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	34.8% 0.31mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	93% 2.14mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	104% 1565mg	116% 1733mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10% 374g	8.4% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.