Comparing Nutrients in 500 calories Cooked Oat Bran VS White Canned Hominy

Weight per 500 calories

• Cooked Oat Bran: 1250g
• White Canned Hominy: 694g

White Canned Hominy has 1.8 times more energy per unit of mass than Cooked Oat Bran, which is average in comparison to other foods. Cooked Oat Bran having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Oat Bran or White Canned Hominy?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
White Canned Hominy	8%	11%	81%

Macro Nutrients

	Cooked Oat Bran	White Canned Hominy	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	6.37% 2.04g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	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	110% 143g	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	85.5% 32.5g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	71.7% 40g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	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	167% 2mg	1.74% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	2.67% 0.035mg	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	18.8% 75μg	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	NA	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	White Canned Hominy	Recommended Dietary Allowance
Calcium	12.5% 125mg	6.94% 69.4mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	138% 11mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	524% 12mg	21% 0.49mg	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	213% 1488mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	1.84% 62.5mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.83% 12.5mg	124% 1854mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.63mg	66.3% 7.3mg	11mg per day for Men 19-50 years
Water	28.4% 1050g	15.5% 573g	3700g per day for Men 19-50 years

Cooked Oat Bran VS White Canned Hominy Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Oat Bran or White Canned Hominy?

Lets compare vitamin content per 500 calories of Cooked Oat Bran vs White Canned Hominy:

• 500 calories of Cooked Oat Bran have 96 times more Vitamin B1, 10.2 times more Vitamin B2, 7.9 times more Vitamin B3, 2.5 times more Vitamin B5, 9 times more Vitamin B6 and 10.8 times more Vitamin B9 than White Canned Hominy.
• 500 calories of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Oat Bran as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Oat Bran vs White Canned Hominy:

• 500 calories of Cooked Oat Bran have 1.8 times more Calcium, 4 times more Copper, 2.6 times more Iron, 4.5 times more Magnesium, 24.8 times more Manganese, 6.1 times more Phosphorus, 18.4 times more Potassium, 4.6 times more Selenium and 1.8 times more Water than White Canned Hominy.
• While 500 kcal of White Canned Hominy contain 148.3 times more Sodium than Cooked Oat Bran.
• Both Cooked Oat Bran and White Canned Hominy contain similar levels of Zinc per 500 calories.
• 500 calories of White Canned Hominy lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Oat Bran have 1.8 times more Fat, 2.3 times more Omega 3, 1.5 times more Omega 6, 1.4 times more Carbohydrate, 1.9 times more Fiber and 3.9 times more Protein than White Canned Hominy.
• Both Cooked Oat Bran and White Canned Hominy offer comparable quantities of Energy per 500 calories.
• 500 calories of White Canned Hominy provide inadequate amounts of Omega 3