Comparing Nutrients in 100 grams White Canned Hominy VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
White Canned Hominy	8%	11%	81%
Cooked Millet	12%	8%	80%

Macro Nutrients

	White Canned Hominy	Cooked Millet	Recommended Dietary Allowance
Energy	2.5% 72kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.28% 0.39g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	0.18% 0.13g	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	6.58% 2.5g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	2.64% 1.48g	6.27% 3.5g	56g per day for Men 19-50 years

Vitamins

	White Canned Hominy	Cooked Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.25% 0.003mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.21% 0.033mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.08% 0.15mg	3.42% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.38% 0.005mg	8.3% 0.11mg	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	0.25% 1μg	4.75% 19μg	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	0.33% 0.3mg	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	0.33% 0.05mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Canned Hominy	Cooked Millet	Recommended Dietary Allowance
Calcium	1% 10mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	3.33% 0.03mg	18% 0.16mg	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	7.75% 0.62mg	7.88% 0.63mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	3.04% 0.07mg	12% 0.27mg	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	5% 35mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	0.26% 9mg	1.82% 62mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	18% 267mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	8.27% 0.91mg	11mg per day for Men 19-50 years
Water	2.23% 82.5g	1.93% 71.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of White Canned Hominy vs Cooked Millet:

• Cooked Millet contains 35.3 times more Vitamin B1, 13.7 times more Vitamin B2, 40.3 times more Vitamin B3, 21.6 times more Vitamin B6 and 19 times more Vitamin B9 than White Canned Hominy.
• Both White Canned Hominy and Cooked Millet have similar amounts of Vitamin B5 per 100 g.
• Both White Canned Hominy as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for White Canned Hominy vs Cooked Millet:

• White Canned Hominy has 3.3 times more Calcium, 3.3 times more Selenium and 133.5 times more Sodium than Cooked Millet.
• While Cooked Millet contains 5.4 times more Copper, 2.8 times more Magnesium, 3.9 times more Manganese, 2.9 times more Phosphorus and 6.9 times more Potassium than White Canned Hominy.
• Both White Canned Hominy and Cooked Millet have similar amounts of Iron, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• White Canned Hominy has 11.6 times more Sugars and 1.9 times more Fiber than Cooked Millet.
• While Cooked Millet contains 1.7 times more Energy, 2.3 times more Omega 3, 1.7 times more Carbohydrate and 2.4 times more Protein than White Canned Hominy.
• Both White Canned Hominy and Cooked Millet have similar amounts of Fat and Omega 6 per 100 g.
• Both White Canned Hominy as well as Cooked Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.