Comparing Nutrients in 300 calories Yellow Canned Hominy VS Cooked enriched Regular Long-grain White Rice with Salt

Weight per 300 calories

• Yellow Canned Hominy: 417g
• Cooked enriched Regular Long-grain White Rice with Salt: 231g

Cooked enriched Regular Long-grain White Rice with Salt has 1.8 times more energy per unit of mass than Yellow Canned Hominy, which is average in comparison to other foods. Yellow Canned Hominy having average energy density.

Which food has more nutrients per 300 calories - Yellow Canned Hominy or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	0.84% 0.14g	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	50% 65g	130g per day for Men 19-50 years
Sugars	NA	0.16% 0.12g	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	2.43% 0.92g	38g per day for Men 19-50 years
Protein	11% 6.17g	11% 6.2g	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	1.04% 0.013mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.86% 0.14mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	16.5% 0.21mg	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	33.5% 134μg	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	0.62% 0.092mg	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	4.17% 41.7mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	17.7% 0.16mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	6.6% 27.7mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	47.4% 1.1mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.5mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	96% 1438mg	58.8% 882mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9.3% 344g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Yellow Canned Hominy vs Cooked enriched Regular Long-grain White Rice with Salt:

• Cooked enriched Regular Long-grain White Rice with Salt contains 30.1 times more Vitamin B1, 24.8 times more Vitamin B3, 1.4 times more Vitamin B5, 10.3 times more Vitamin B6 and 32.1 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 B2, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Yellow Canned Hominy vs Cooked enriched Regular Long-grain White Rice with Salt:

• Yellow Canned Hominy has 1.8 times more Calcium, 2.4 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Sodium, 3.9 times more Zinc and 2.2 times more Water than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 1.3 times more Copper, 3.7 times more Manganese and 1.4 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 Iron per 300 kcal.
• Both Yellow Canned Hominy as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Yellow Canned Hominy has 5.7 times more Fat, 1.7 times more Omega 3, 11.3 times more Omega 6 and 11.3 times more Fiber than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Yellow Canned Hominy and Cooked enriched Regular Long-grain White Rice with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Yellow Canned Hominy as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.