Comparing Nutrients in 7 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	8.9% 258kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	43% 56g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	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	2.1% 0.79g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.53% 5.34g	5.24% 2.94g	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	27% 0.32mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	0.41% 0.065mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	28.8% 115μg	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% 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	0.53% 0.079mg	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	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	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	29.8% 2.4mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	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	12% 85.3mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	45.6% 685mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.67% 136g	4.43% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked enriched Regular Long-grain White Rice with Salt VS Yellow Canned Hominy per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked enriched Regular Long-grain White Rice with Salt versus 7 oz of Yellow Canned Hominy to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked enriched Regular Long-grain White Rice with Salt vs Yellow Canned Hominy:

• 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cooked enriched Regular Long-grain White Rice with Salt vs Yellow Canned Hominy:

• 7 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 7 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 seven 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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.
• 7 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 seven ounces.