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

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	White Canned Hominy	Recommended Dietary Allowance
Energy	57.4% 1665kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	266% 346g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	4.13% 3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	61% 34.2g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	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	204% 2.45mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.5mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.4% 22.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	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	0% 0mg	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	18% 2.72mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	White Canned Hominy	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	73% 5.85mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	644% 290μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	202% 1411mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	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	88% 9.66mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	1.45% 53.5g	10% 374g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Long-grain Brown Rice 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 Long-grain Brown Rice vs White Canned Hominy:

• 1 pound of Long-grain Brown Rice has 180.3 times more Vitamin B1, 15.8 times more Vitamin B2, 196.8 times more Vitamin B3, 6.9 times more Vitamin B5, 95.4 times more Vitamin B6, 23 times more Vitamin B9 and 12 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 Long-grain Brown Rice as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Long-grain Brown Rice has 10.1 times more Copper, 2.1 times more Iron, 7.3 times more Magnesium, 40.8 times more Manganese, 8.9 times more Phosphorus, 27.8 times more Potassium, 5.7 times more Selenium and 2 times more Zinc than White Canned Hominy.
• While 1 lb of White Canned Hominy contains 53.4 times more Sodium and 7 times more Water than Raw Long-grain Brown Rice.
• 1 pound of White Canned Hominy lack sufficient amounts of Potassium
• Both Raw Long-grain Brown Rice as well as White Canned Hominy lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Long-grain Brown Rice has 5.1 times more Energy, 3.6 times more Fat, 2.7 times more Omega 3, 2.5 times more Omega 6, 5.3 times more Carbohydrate, 1.4 times more Fiber and 5.1 times more Protein than White Canned Hominy.
• While 1 lb of White Canned Hominy contains 2.3 times more Sugars than Raw Long-grain Brown Rice.
• 1 pound of White Canned Hominy provide inadequate amounts of Omega 3