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

Macros Ratio

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

Macro Nutrients

	Cooked enriched Regular Long-grain White Rice with Salt	Yellow Canned Hominy	Recommended Dietary Allowance
Energy	6.35% 184kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	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	30.7% 40g	15.5% 20.2g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	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	1.5% 0.57g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Cooked enriched Regular Long-grain White Rice with Salt	Yellow Canned Hominy	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	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	21.3% 1.7mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	8.7% 61mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	0.38% 12.8mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	36% 541mg	32.6% 489mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	2.62% 97g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked enriched Regular Long-grain White Rice with Salt VS Yellow Canned Hominy per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked enriched Regular Long-grain White Rice with Salt versus 5 oz of Yellow Canned Hominy to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cooked enriched Regular Long-grain White Rice with Salt have 54.3 times more Vitamin B1, 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.
• 5 ounces of Yellow Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Yellow Canned Hominy have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Cooked enriched Regular Long-grain White Rice with Salt have 2.3 times more Copper, 1.9 times more Iron, 6.7 times more Manganese, 1.2 times more Phosphorus and 2.5 times more Selenium than Yellow Canned Hominy.
• While 5 oz of Yellow Canned Hominy contain 1.3 times more Magnesium and 2.1 times more Zinc than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Yellow Canned Hominy contain similar levels of Sodium per five ounces.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Yellow Canned Hominy lack sufficient amounts of Calcium and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked enriched Regular Long-grain White Rice with Salt have 1.8 times more Energy, 2 times more Carbohydrate and 1.8 times more Protein than Yellow Canned Hominy.
• While 5 oz of Yellow Canned Hominy contain 6.2 times more Omega 6 and 6.3 times more Fiber than Cooked enriched Regular Long-grain White Rice with Salt.
• 5 ounces of Cooked enriched Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 6 and Fiber
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Yellow Canned Hominy provide inadequate amounts of Omega 3 in five ounces.