Comparing Nutrients in 500 calories Millet VS White Canned Hominy

Weight per 500 calories

• Millet: 132g
• White Canned Hominy: 694g

Millet has 5.3 times more energy per 100g than White Canned Hominy. It has high energy density when compared to other foods. White Canned Hominy having average energy density.

Which food has more nutrients per 500 calories - Millet or White Canned Hominy?

Macros Ratio

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

Macro Nutrients

	Millet	White Canned Hominy	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.6g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	9.76% 0.16g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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	29.6% 11.2g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	26% 14.6g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Millet	White Canned Hominy	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.4% 0.56mg	1.74% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	2.67% 0.035mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	50.3% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28% 112μg	1.74% 6.94μg	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	2.3% 2.1mg	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	0.44% 0.066mg	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	White Canned Hominy	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	6.94% 69.4mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	23% 0.21mg	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	49.8% 4mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	21% 0.49mg	2.3mg per day for Men 19-50 years
Molybdenum	86.7% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54% 377mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	1.84% 62.5mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.6mg	124% 1854mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	66.3% 7.3mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	15.5% 573g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Millet vs White Canned Hominy:

• Raw Millet has 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 Raw Millet and White Canned Hominy have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Millet as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Millet vs White Canned Hominy:

• Raw Millet has 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.
• While White Canned Hominy contains 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.
• Both Raw Millet and White Canned Hominy have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Millet has 1.9 times more Omega 3 and 1.4 times more Protein than White Canned Hominy.
• While White Canned Hominy contains 1.5 times more Fiber than Raw Millet.
• Both Raw Millet and White Canned Hominy have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 500 kcal.
• Both Raw Millet as well as White Canned Hominy have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.