Comparing Nutrients in 500 calories Long-grain Brown Rice VS White Canned Hominy

Weight per 500 calories

• Long-grain Brown Rice: 136g
• White Canned Hominy: 694g

Long-grain Brown Rice has 5.1 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.

Discover which food has more nutrients per 500 calories - Long-grain Brown Rice or White Canned Hominy?

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
White Canned Hominy	8%	11%	81%

Macro Nutrients

	Long-grain Brown Rice	White Canned Hominy	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	2.72% 0.044g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	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	80% 104g	76% 99g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	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	61.4% 0.74mg	1.74% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.96% 0.13mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	2.67% 0.035mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.83% 31.3μg	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	5.45% 0.82mg	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	White Canned Hominy	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	6.94% 69.4mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	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	22% 1.76mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	21% 0.49mg	2.3mg per day for Men 19-50 years
Molybdenum	193% 87μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60.5% 424mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	1.84% 62.5mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	124% 1854mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	66.3% 7.3mg	11mg per day for Men 19-50 years
Water	0.43% 16g	15.5% 573g	3700g per day for Men 19-50 years

Long-grain Brown Rice VS White Canned Hominy Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Long-grain Brown Rice or White Canned Hominy?

Lets compare vitamin content per 500 calories of Long-grain Brown Rice vs White Canned Hominy:

• 500 calories of Long-grain Brown Rice have 35.4 times more Vitamin B1, 38.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 18.7 times more Vitamin B6 than White Canned Hominy.
• 500 calories of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Raw Long-grain Brown Rice as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Long-grain Brown Rice vs White Canned Hominy:

• 500 calories of Long-grain Brown Rice have 2 times more Copper, 1.4 times more Magnesium, 8 times more Manganese, 1.7 times more Phosphorus and 5.4 times more Potassium than White Canned Hominy.
• While 500 kcal of White Canned Hominy contain 2.4 times more Iron, 272.2 times more Sodium, 2.5 times more Zinc and 35.7 times more Water than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and White Canned Hominy contain similar levels of Selenium per 500 calories.
• 500 calories of White Canned Hominy lack sufficient amounts of Potassium
• Both Raw Long-grain Brown Rice as well as White Canned Hominy lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of White Canned Hominy contain 2 times more Omega 6, 11.7 times more Sugars and 3.5 times more Fiber than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and White Canned Hominy offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6
• Both Raw Long-grain Brown Rice as well as White Canned Hominy provide inadequate amounts of Omega 3 in 500 calories.