Comparing Nutrients in 100 grams Long-grain Brown Rice VS White Canned Hominy

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
White Canned Hominy	8%	11%	81%

Macro Nutrients

	Long-grain Brown Rice	White Canned Hominy	Recommended Dietary Allowance
Energy	12.7% 367kcal	2.5% 72kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2.28% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	11% 14.3g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	2.1% 1.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	2.64% 1.48g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	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	45% 0.54mg	0.25% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	0.21% 0.033mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	3.08% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	0.38% 0.005mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.6% 5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.75% 23μg	0.25% 1μg	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	0.33% 0.3mg	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	4% 0.6mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	White Canned Hominy	Recommended Dietary Allowance
Calcium	0.9% 9mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	3.33% 0.03mg	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	16% 1.3mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	3.04% 0.07mg	2.3mg per day for Men 19-50 years
Molybdenum	142% 64μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.4% 311mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	0.26% 9mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	18% 267mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.23% 82.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS White Canned Hominy per 100 g

Compare the macro and micronutrient content in 100 g of Long-grain Brown Rice versus 100 g of White Canned Hominy to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Long-grain Brown Rice vs White Canned Hominy:

• 100 grams of Long-grain Brown Rice have 180.3 times more Vitamin B1, 15.8 times more Vitamin B2, 196.8 times more Vitamin B3, 6.9 times more Vitamin B5, 95.4 times more Vitamin B6, 23 times more Vitamin B9 and 12 times more Vitamin E than White Canned Hominy.
• 100 grams of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Raw Long-grain Brown Rice as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Long-grain Brown Rice vs White Canned Hominy:

• 100 grams of Long-grain Brown Rice have 10.1 times more Copper, 2.1 times more Iron, 7.3 times more Magnesium, 40.8 times more Manganese, 8.9 times more Phosphorus, 27.8 times more Potassium, 5.7 times more Selenium and 2 times more Zinc than White Canned Hominy.
• While 100 g of White Canned Hominy contain 53.4 times more Sodium and 7 times more Water than Raw Long-grain Brown Rice.
• 100 grams of White Canned Hominy lack sufficient amounts of Potassium
• Both Raw Long-grain Brown Rice as well as White Canned Hominy lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Long-grain Brown Rice have 5.1 times more Energy, 3.6 times more Fat, 2.7 times more Omega 3, 2.5 times more Omega 6, 5.3 times more Carbohydrate, 1.4 times more Fiber and 5.1 times more Protein than White Canned Hominy.
• While 100 g of White Canned Hominy contain 2.3 times more Sugars than Raw Long-grain Brown Rice.
• 100 grams of White Canned Hominy provide inadequate amounts of Omega 3