Comparing Nutrients in 5 ounces Raw Quinoa VS White Canned Hominy

Macros Ratio

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

Macro Nutrients

	Raw Quinoa	White Canned Hominy	Recommended Dietary Allowance
Energy	18% 522kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	15.5% 20.2g	130g per day for Men 19-50 years
Sugars	NA	2.95% 2.14g	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	26% 9.92g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	35.7% 20g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	White Canned Hominy	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	0.65% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	0.29% 0.047mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	0.55% 0.007mg	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	65.2% 261μg	0.35% 1.4μg	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	NA	0.47% 0.43mg	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	23% 3.46mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	White Canned Hominy	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	4.72% 0.043mg	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	81% 6.48mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	66.5% 279mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	4.3% 0.099mg	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	93% 648mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	0.38% 12.8mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	25.2% 378mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.51% 19g	3.16% 117g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Raw Quinoa have 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 Raw Quinoa as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Raw Quinoa have 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.
• While 5 oz of White Canned Hominy contain 53.4 times more Sodium and 6.2 times more Water than Raw Quinoa.
• 5 ounces of White Canned Hominy lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Quinoa have 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