Comparing Nutrients in 300 calories White Canned HominyVS Broccoli

Weight per 300 calories

White Canned Hominy

417g

Broccoli

882g

White Canned Hominy has 2.1 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - White Canned Hominy or Broccoli?

Macros Ratio

Protein Fat Carbs

White Canned Hominy

11%

81%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

White Canned Hominyvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.8%3.67g

Fat

3.37%3.26g

3.67 gvs3.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.6%0.51g

Saturated Fat

3.14%1g

0.51 gvs1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.13%0.05g

Omega 3

34.7%0.56g

0.05 gvs0.56 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.5%1.6g

Omega 6

2.54%0.43g

1.6 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45.7%59.4g

Carbohydrate

45%58.6g

59.4 gvs58.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.68%6.3g

Sugars

20.7%15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.3 gvs15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

8.28%6g

≤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]

NA gvs6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.32g

NA gvs4.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.88g

NA gvs0.88 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27.4%10.4g

Fiber

60.4%23g

10.4 gvs23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.17g

Protein

44.4%25g

6.17 gvs25 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

White Canned Hominyvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.04%0.013mg

Vitamin B1

52.2%0.63mg

Thiamine

0.013 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.92%0.025mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.025 mgvs1.03 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.86%0.14mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

0.14 mgvs5.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.64mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.64 mgvs5.06 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.6%0.021mg

Vitamin B6

119%1.54mg

Pyridoxine

0.021 mgvs1.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.04%4.17μg

Vitamin B9

139%556μg

Folates and Folic Acid

4.17 μgvs556 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.4%1.25mg

Vitamin C

875%787mg

Ascorbic acid

1.25 mgvs787 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.4%0.21mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.21 mgvs6.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.69%0.83μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

0.83 μgvs896 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

White Canned Hominyvs Broccoli

4.17%41.7mg

Calcium

41.5%415mg

41.7 mgvs415 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg

Copper

48%0.43mg

0.13 mgvs0.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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32.3%2.6mg

Iron

80.5%6.44mg

2.6 mgvs6.44 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%66.7mg

Magnesium

44%185mg

66.7 mgvs185 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.7%0.29mg

Manganese

80.6%1.85mg

0.29 mgvs1.85 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21%146mg

Phosphorus

83%582mg

146 mgvs582 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.1%37.5mg

Potassium

82%2788mg

37.5 mgvs2788 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22.7%12.5μg

Selenium

40%22μg

12.5 μgvs22 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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74%1113mg

Sodium

19.4%291mg

1113 mgvs291 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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39.8%4.38mg

Zinc

33%3.6mg

4.38 mgvs3.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.3%344g

Water

21.3%788g

344 gvs788 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of White Canned Hominy vs Broccoli:

Raw Broccoli contains more Vitamin A, 50.1 times more Vitamin B1, 41.3 times more Vitamin B2, 41 times more Vitamin B3, 7.9 times more Vitamin B5, 74.1 times more Vitamin B6, 133.4 times more Vitamin B9, 629.6 times more Vitamin C, 33 times more Vitamin E and 1075.8 times more Vitamin K than White Canned Hominy.
Both White Canned Hominy as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for White Canned Hominy vs Broccoli:

White Canned Hominy has 3.8 times more Sodium and 1.2 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 10 times more Calcium, 3.5 times more Copper, 2.5 times more Iron, 2.8 times more Magnesium, 6.4 times more Manganese, 4 times more Phosphorus, 74.4 times more Potassium, 1.8 times more Selenium and 2.3 times more Water than White Canned Hominy.

Comparison of macro-nutrients per 300 calories:

White Canned Hominy has 3.7 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 2 times more Saturated Fat, 11.1 times more Omega 3, 2.4 times more Sugars, 2.2 times more Fiber and 4 times more Protein than White Canned Hominy.
Both White Canned Hominy and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
Both White Canned Hominy as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

White Canned HominyVS MilletBroccoliVS MilletWhite Canned HominyVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories White Canned HominyVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - White Canned Hominy or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: