Comparing Nutrients in 300 calories White Canned Hominy VS Millet

Weight per 300 calories

• White Canned Hominy: 417g
• Millet: 79.4g

Raw Millet has 5.3 times more energy per unit of mass than White Canned Hominy, which is high in comparison to other foods. White Canned Hominy having average energy density.

Which food has more nutrients per 300 calories - White Canned Hominy or Millet?

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Millet	12%	10%	78%

Macro Nutrients

	White Canned Hominy	Millet	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	44.5% 58g	130g per day for Men 19-50 years
Sugars	8.68% 6.3g	NA	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	27.4% 10.4g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	11% 6.17g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.04% 0.013mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.86% 0.14mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	30% 9.05μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.04% 4.17μg	17% 67.5μg	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	1.4% 1.25mg	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	1.4% 0.21mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.69% 0.83μg	0.6% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	Millet	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	0.63% 6.35mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	66% 0.6mg	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	32.3% 2.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	56.3% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21% 146mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.5mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	74% 1113mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.19% 6.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of White Canned Hominy vs Millet:

• Raw Millet contains 26.7 times more Vitamin B1, 9.2 times more Vitamin B2, 27.2 times more Vitamin B3, 14.6 times more Vitamin B6 and 16.2 times more Vitamin B9 than White Canned Hominy.
• Both White Canned Hominy and Raw Millet have similar amounts of Vitamin B5 per 300 kcal.
• Both White Canned Hominy as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for White Canned Hominy vs Millet:

• White Canned Hominy has 6.6 times more Calcium, 5.8 times more Selenium, 280.4 times more Sodium, 3.3 times more Zinc and 50 times more Water than Raw Millet.
• While Raw Millet contains 4.8 times more Copper, 1.4 times more Magnesium, 4.4 times more Manganese, 1.6 times more Phosphorus and 4.1 times more Potassium than White Canned Hominy.
• Both White Canned Hominy and Raw Millet have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• White Canned Hominy has 1.5 times more Fiber than Raw Millet.
• While Raw Millet contains 1.9 times more Omega 3 and 1.4 times more Protein than White Canned Hominy.
• Both White Canned Hominy and Raw Millet have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 300 kcal.
• Both White Canned Hominy as well as Raw Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.