Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Canned Carrots with Salt	Boiled Mung Beans	Recommended Dietary Allowance
Energy	3.42% 99kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	58.5% 76g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	11% 7.94g	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	15.7% 5.95g	79.4% 30g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	49.8% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	20.5% 0.27mg	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	8.93% 35.7μg	158% 631μg	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	12% 10.7mg	4.4% 3.97mg	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	19.6% 2.94mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	68.8% 0.62mg	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	31.8% 2.54mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	51.4% 1.2mg	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	13.6% 95mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	9.97% 369g	7.8% 288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Boiled Mung Beans:

• Drained Canned Carrots with Salt have 558 times more Vitamin A, 1.7 times more Vitamin B6, 2.7 times more Vitamin C, 4.9 times more Vitamin E and 3.6 times more Vitamin K than Boiled Mung Beans.
• While Boiled Mung Beans contain 9.1 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B5 and 17.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled Mung Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Drained Canned Carrots with Salt as well as Boiled Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Boiled Mung Beans:

• Drained Canned Carrots with Salt have 1.5 times more Manganese, 121 times more Sodium and 1.3 times more Water than Boiled Mung Beans.
• While Boiled Mung Beans contain 1.5 times more Copper, 2.2 times more Iron, 6 times more Magnesium, 4.1 times more Phosphorus, 1.5 times more Potassium, 6.3 times more Selenium and 3.2 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled Mung Beans have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Drained Canned Carrots with Salt have 1.2 times more Sugars than Boiled Mung Beans.
• While Boiled Mung Beans contain 4.2 times more Energy, 3.5 times more Carbohydrate, 5.1 times more Fiber and 11 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled Mung Beans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.