Comparing Nutrients in 300 calories White Canned Hominy VS Cooked Long-grain Brown Rice

Weight per 300 calories

• White Canned Hominy: 417g
• Cooked Long-grain Brown Rice: 244g

Cooked Long-grain Brown Rice has 1.7 times more energy per unit of mass than White Canned Hominy, which is average in comparison to other foods. White Canned Hominy having average energy density.

Discover which food has more nutrients per 300 calories - White Canned Hominy or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.68% 0.027g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	5.1% 0.87g	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	48% 62.4g	130g per day for Men 19-50 years
Sugars	8.68% 6.3g	0.81% 0.59g	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	% 0.59g	g per day for Men 19-50 years
Fiber	27.4% 10.4g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	11% 6.17g	12% 6.7g	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	1.04% 0.013mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.86% 0.14mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	23% 0.3mg	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	1.04% 4.17μg	5.5% 22μg	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	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.69% 0.83μg	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	0.73% 7.3mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	28.7% 0.26mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	103% 2.38mg	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	21% 146mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.5mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	25.7% 14μg	55μg per day for Men 19-50 years
Sodium	74% 1113mg	0.65% 9.76mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	9.3% 344g	4.63% 171g	3700g per day for Men 19-50 years

White Canned Hominy VS Cooked Long-grain Brown Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Canned Hominy or Cooked Long-grain Brown Rice?

Lets compare vitamin content per 300 calories of White Canned Hominy vs Cooked Long-grain Brown Rice:

• 300 kcal of Cooked Long-grain Brown Rice contain 34.7 times more Vitamin B1, 6.7 times more Vitamin B2, 45.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 14.4 times more Vitamin B6 than White Canned Hominy.
• 300 calories of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both White Canned Hominy as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for White Canned Hominy vs Cooked Long-grain Brown Rice:

• 300 calories of White Canned Hominy have 1.9 times more Iron, 114 times more Sodium, 2.5 times more Zinc and 2 times more Water than Cooked Long-grain Brown Rice.
• While 300 kcal of Cooked Long-grain Brown Rice contain 2.1 times more Copper, 1.4 times more Magnesium, 8.1 times more Manganese, 1.7 times more Phosphorus and 5.6 times more Potassium than White Canned Hominy.
• Both White Canned Hominy and Cooked Long-grain Brown Rice contain similar levels of Selenium per 300 calories.
• 300 calories 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 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Canned Hominy have 1.9 times more Omega 6, 10.7 times more Sugars and 2.7 times more Fiber than Cooked Long-grain Brown Rice.
• Both White Canned Hominy and Cooked Long-grain Brown Rice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 6
• Both White Canned Hominy as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in 300 calories.