Comparing Nutrients in 1 pound Raw Quinoa VS White Canned Hominy

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
White Canned Hominy	8%	11%	81%

Macro Nutrients

	Raw Quinoa	White Canned Hominy	Recommended Dietary Allowance
Energy	57.6% 1669kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	79.4% 13.5g	10.3% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	NA	9.45% 6.85g	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	83.6% 31.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	114% 64g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	White Canned Hominy	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	1.74% 0.023mg	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	209% 835μg	1.13% 4.54μg	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	NA	1.5% 1.36mg	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	73.8% 11mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	White Canned Hominy	Recommended Dietary Allowance
Calcium	21.3% 213mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	15% 0.14mg	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	259% 20.7mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	213% 894mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	14% 0.32mg	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	296% 2073mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	75% 2554mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	80.7% 1211mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS White Canned Hominy per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Quinoa versus 1 lb of White Canned Hominy to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raw Quinoa vs White Canned Hominy:

• 1 pound of Raw Quinoa has 120 times more Vitamin B1, 53 times more Vitamin B2, 46.1 times more Vitamin B3, 5 times more Vitamin B5, 97.4 times more Vitamin B6, 184 times more Vitamin B9 and 48.8 times more Vitamin E than White Canned Hominy.
• 1 pound of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Raw Quinoa as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Raw Quinoa vs White Canned Hominy:

• 1 pound of Raw Quinoa has 4.7 times more Calcium, 19.7 times more Copper, 7.4 times more Iron, 12.3 times more Magnesium, 29 times more Manganese, 13.1 times more Phosphorus, 62.6 times more Potassium, 2.8 times more Selenium and 3 times more Zinc than White Canned Hominy.
• While 1 lb of White Canned Hominy contains 53.4 times more Sodium and 6.2 times more Water than Raw Quinoa.
• 1 pound of White Canned Hominy lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Quinoa has 5.1 times more Energy, 6.9 times more Fat, 5.7 times more Saturated Fat, 21.7 times more Omega 3, 7.7 times more Omega 6, 4.5 times more Carbohydrate, 2.8 times more Fiber and 9.5 times more Protein than White Canned Hominy.
• 1 pound of White Canned Hominy provide inadequate amounts of Omega 3