Comparing Nutrients in 5 ounces White Canned Hominy VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	White Canned Hominy	Raw Quinoa	Recommended Dietary Allowance
Energy	3.5% 102kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	25% 4.2g	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	70% 91g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.65% 0.009mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.29% 0.047mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	53% 0.69mg	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	65.2% 261μg	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	NA	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	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	Raw Quinoa	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	93% 0.84mg	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	81% 6.48mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	125% 2.9mg	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	93% 648mg	700mg per day for Men 19-50 years
Potassium	0.38% 12.8mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	25.2% 378mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	3.16% 117g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: White Canned Hominy VS Raw Quinoa per 5 oz

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

Lets compare vitamin content per 5 ounces of White Canned Hominy vs Raw Quinoa:

• 5 oz of Raw Quinoa contain 120 times more Vitamin B1, 53 times more Vitamin B2, 46.1 times more Vitamin B3, 5 times more Vitamin B5, 97.4 times more Vitamin B6, 184 times more Vitamin B9 and 48.8 times more Vitamin E than White Canned Hominy.
• 5 ounces of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both White Canned Hominy as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for White Canned Hominy vs Raw Quinoa:

• 5 ounces of White Canned Hominy have 53.4 times more Sodium and 6.2 times more Water than Raw Quinoa.
• While 5 oz of Raw Quinoa contain 4.7 times more Calcium, 19.7 times more Copper, 7.4 times more Iron, 12.3 times more Magnesium, 29 times more Manganese, 13.1 times more Phosphorus, 62.6 times more Potassium, 2.8 times more Selenium and 3 times more Zinc than White Canned Hominy.
• 5 ounces of White Canned Hominy lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Quinoa contain 5.1 times more Energy, 6.9 times more Fat, 5.7 times more Saturated Fat, 21.7 times more Omega 3, 7.7 times more Omega 6, 4.5 times more Carbohydrate, 2.8 times more Fiber and 9.5 times more Protein than White Canned Hominy.
• 5 ounces of White Canned Hominy provide inadequate amounts of Omega 3