Comparing Nutrients in 500 calories White Canned Hominy VS Baked Potato Flesh

Weight per 500 calories

• White Canned Hominy: 694g
• Baked Potato Flesh: 538g

Baked Potatoes Flesh no Salt have 1.3 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 500 calories - White Canned Hominy or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	White Canned Hominy	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	89% 116g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	12.6% 9.14g	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	45.7% 17.4g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.74% 0.021mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.43% 0.23mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.67% 0.035mg	124% 1.6mg	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	1.74% 6.94μg	12% 48.4μg	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	2.3% 2.1mg	76.5% 69mg	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	2.3% 0.35mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	6.94% 69.4mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	128% 1.16mg	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	54% 4.3mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	37.6% 0.87mg	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	34.7% 243mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	1.84% 62.5mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	124% 1854mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	66.3% 7.3mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	15.5% 573g	11% 405g	3700g per day for Men 19-50 years

White Canned Hominy VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Canned Hominy or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of White Canned Hominy vs Baked Potato Flesh:

• 500 kcal of Baked Potatoes Flesh no Salt contain 27.1 times more Vitamin B1, 32.7 times more Vitamin B3, 2.8 times more Vitamin B5, 46.6 times more Vitamin B6, 7 times more Vitamin B9 and 33 times more Vitamin C than White Canned Hominy.
• 500 calories of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both White Canned Hominy as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for White Canned Hominy vs Baked Potato Flesh:

• 500 calories of White Canned Hominy have 2.3 times more Iron, 12.9 times more Selenium, 69 times more Sodium, 4.7 times more Zinc and 1.4 times more Water than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 5.5 times more Copper, 1.8 times more Manganese and 33.6 times more Potassium than White Canned Hominy.
• Both White Canned Hominy and Baked Potato Flesh contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of White Canned Hominy lack sufficient amounts of Potassium
• 500 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• Both White Canned Hominy as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Canned Hominy have 15.6 times more Omega 6 and 2.2 times more Fiber than Baked Potato Flesh.
• Both White Canned Hominy and Baked Potato Flesh offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both White Canned Hominy as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in 500 calories.