Comparing Nutrients in 300 calories Yellow Canned Hominy VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Weight per 300 calories

• Yellow Canned Hominy: 417g
• Wheat flour, white, all-purpose, enriched, calcium-fortified: 82.4g

Wheat flour, white, all-purpose, enriched, calcium-fortified has 5.1 times more energy per unit of mass than Yellow Canned Hominy, which is high in comparison to other foods. Yellow Canned Hominy having average energy density.

Which food has more nutrients per 300 calories - Yellow Canned Hominy or Wheat flour, white, all-purpose, enriched, calcium-fortified?

Macros Ratio

	Protein	Fat	Carbs
Yellow Canned Hominy	8%	11%	81%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Yellow Canned Hominy	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	1.9% 0.32g	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	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	5.86% 2.23g	38g per day for Men 19-50 years
Protein	11% 6.17g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Yellow Canned Hominy	Wheat flour, white, all-purpose, enriched, calcium-fortified	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	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.86% 0.14mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	2.8% 0.036mg	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	37.7% 151μg	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	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Canned Hominy	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	20.8% 208mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	13% 0.12mg	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	48% 3.82mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	24.4% 0.56mg	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	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.5mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	NA	55μg per day for Men 19-50 years
Sodium	96% 1438mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.27% 9.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Yellow Canned Hominy vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• Yellow Canned Hominy has 1.8 times more Vitamin B5 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While Wheat flour, white, all-purpose, enriched, calcium-fortified contains 51.8 times more Vitamin B1, 16.3 times more Vitamin B2, 35.4 times more Vitamin B3 and 36.2 times more Vitamin B9 than Yellow Canned Hominy.
• Both Yellow Canned Hominy as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Yellow Canned Hominy vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• Yellow Canned Hominy has 3.7 times more Magnesium, 1.6 times more Phosphorus, 872.1 times more Sodium, 7.6 times more Zinc and 35 times more Water than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While Wheat flour, white, all-purpose, enriched, calcium-fortified contains 5 times more Calcium, 1.5 times more Iron and 1.9 times more Manganese than Yellow Canned Hominy.
• Both Yellow Canned Hominy and Wheat flour, white, all-purpose, enriched, calcium-fortified have similar amounts of Copper per 300 kcal.
• Both Yellow Canned Hominy as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Yellow Canned Hominy has 4.5 times more Fat, 2.8 times more Omega 3, 5 times more Omega 6 and 4.7 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While Wheat flour, white, all-purpose, enriched, calcium-fortified contains 1.4 times more Protein than Yellow Canned Hominy.
• Both Yellow Canned Hominy and Wheat flour, white, all-purpose, enriched, calcium-fortified have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Yellow Canned Hominy as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.