Comparing Nutrients in 5 ounces White Canned Hominy VS Cooked Oat Bran

Macros Ratio

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

Macro Nutrients

	White Canned Hominy	Cooked Oat Bran	Recommended Dietary Allowance
Energy	3.5% 102kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20.2g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	2.95% 2.14g	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	9.33% 3.54g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	8.13% 4.55g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.65% 0.009mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.29% 0.047mg	1.28% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	2.73% 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	0.35% 1.4μg	2.13% 8.5μg	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	0.47% 0.43mg	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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	10.4% 0.094mg	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	11% 0.88mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	59.4% 1.37mg	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	7.1% 49.6mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	0.38% 12.8mg	3.84% 130mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	25.2% 378mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.16% 117g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: White Canned Hominy VS Cooked Oat Bran per 5 oz

Compare the macro and micronutrient content in 5 oz of White Canned Hominy versus 5 oz of Cooked Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of White Canned Hominy vs Cooked Oat Bran:

• 5 oz of Cooked Oat Bran contain 53.3 times more Vitamin B1, 5.7 times more Vitamin B2 and 1.4 times more Vitamin B5 than White Canned Hominy.
• 5 ounces of White Canned Hominy have insufficient amounts of Vitamin B1 and Vitamin B2
• Both White Canned Hominy as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for White Canned Hominy vs Cooked Oat Bran:

• 5 ounces of White Canned Hominy have 267 times more Sodium and 2 times more Zinc than Cooked Oat Bran.
• While 5 oz of Cooked Oat Bran contain 2.2 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 13.8 times more Manganese, 3.4 times more Phosphorus, 10.2 times more Potassium and 2.6 times more Selenium than White Canned Hominy.
• Both White Canned Hominy and Cooked Oat Bran contain similar levels of Water per five ounces.
• 5 ounces of White Canned Hominy lack sufficient amounts of Potassium
• Both White Canned Hominy as well as Cooked Oat Bran lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Canned Hominy have 1.8 times more Energy and 1.2 times more Carbohydrate than Cooked Oat Bran.
• While 5 oz of Cooked Oat Bran contain 2.2 times more Protein than White Canned Hominy.
• Both White Canned Hominy and Cooked Oat Bran offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Oat Bran provide inadequate amounts of Energy and Omega 6
• Both White Canned Hominy as well as Cooked Oat Bran provide inadequate amounts of Omega 3 in five ounces.