Comparing Nutrients in 7 ounces Oat Bran VS White Canned Hominy

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
White Canned Hominy	8%	11%	81%

Macro Nutrients

	Oat Bran	White Canned Hominy	Recommended Dietary Allowance
Energy	17% 488kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	8.24% 2.64g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	31% 5.25g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	4.13% 3g	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	80.4% 30.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	5.24% 2.94g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	White Canned Hominy	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	0.41% 0.065mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	0.76% 0.01mg	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	25.8% 103μg	0.5% 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	0.66% 0.6mg	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	13.4% 2mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	White Canned Hominy	Recommended Dietary Allowance
Calcium	11.5% 115mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	6.6% 0.06mg	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	134% 10.7mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	111% 466mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	6.04% 0.14mg	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	208% 1457mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	163% 89.7μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.43% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran VS White Canned Hominy per 7 oz

Compare the macro and micronutrient content in 7 oz of Oat Bran versus 7 oz of White Canned Hominy to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oat Bran vs White Canned Hominy:

• 7 ounces of Oat Bran have 390 times more Vitamin B1, 36.7 times more Vitamin B2, 28.3 times more Vitamin B3, 9.7 times more Vitamin B5, 33 times more Vitamin B6, 52 times more Vitamin B9, 20.2 times more Vitamin E and 16 times more Vitamin K than White Canned Hominy.
• 7 ounces of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Oat Bran as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oat Bran vs White Canned Hominy:

• 7 ounces of Oat Bran have 5.8 times more Calcium, 13.4 times more Copper, 8.7 times more Iron, 14.7 times more Magnesium, 80.4 times more Manganese, 21 times more Phosphorus, 62.9 times more Potassium, 15.1 times more Selenium and 3 times more Zinc than White Canned Hominy.
• While 7 oz of White Canned Hominy contain 66.8 times more Sodium and 12.6 times more Water than Raw Oat Bran.
• 7 ounces of White Canned Hominy lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Bran have 3.4 times more Energy, 8 times more Fat, 10.8 times more Saturated Fat, 10.1 times more Omega 3, 6.8 times more Omega 6, 4.6 times more Carbohydrate, 6.2 times more Fiber and 11.7 times more Protein than White Canned Hominy.
• 7 ounces of White Canned Hominy provide inadequate amounts of Omega 3