Comparing Nutrients in 5 ounces Yellow Canned Hominy VS Cooked enriched Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Yellow Canned Hominy	8%	11%	81%
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Yellow Canned Hominy	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	3.5% 102kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	0.52% 0.088g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	NA	0.098% 0.071g	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	1.5% 0.57g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Yellow Canned Hominy	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.65% 0.009mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.29% 0.047mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	10% 0.13mg	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	20.6% 82.2μg	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	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	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Canned Hominy	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	11% 0.098mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	29% 0.67mg	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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	0.38% 12.8mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	32.6% 489mg	36% 541mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.16% 117g	2.62% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Yellow Canned Hominy vs Cooked enriched Regular Long-grain White Rice with Salt:

• Cooked enriched Regular Long-grain White Rice with Salt contains 54.3 times more Vitamin B1, 2.2 times more Vitamin B2, 44.7 times more Vitamin B3, 2.5 times more Vitamin B5, 18.6 times more Vitamin B6 and 58 times more Vitamin B9 than Yellow Canned Hominy.
• Both Yellow Canned Hominy as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Yellow Canned Hominy vs Cooked enriched Regular Long-grain White Rice with Salt:

• Yellow Canned Hominy has 1.3 times more Magnesium, 2.1 times more Zinc and 1.2 times more Water than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 2.3 times more Copper, 1.9 times more Iron, 6.7 times more Manganese, 3.9 times more Potassium and 2.5 times more Selenium than Yellow Canned Hominy.
• Both Yellow Canned Hominy and Cooked enriched Regular Long-grain White Rice with Salt have similar amounts of Calcium, Phosphorus and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Yellow Canned Hominy has 6.2 times more Omega 6 and 6.3 times more Fiber than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 1.8 times more Energy, 2 times more Carbohydrate and 1.8 times more Protein than Yellow Canned Hominy.
• Both Yellow Canned Hominy as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.