Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Canned Carrots with Salt	Mungo Beans	Recommended Dietary Allowance
Energy	3.42% 99kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	248% 3.96g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	180% 234g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	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	15.7% 5.95g	191% 72.6g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Mungo 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	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	85.8% 1.1mg	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	214% 857μg	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	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	19.6% 2.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Mungo Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	433% 3.9mg	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	376% 30mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	252% 1060mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	264% 6.06mg	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	215% 1504mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	115% 3901mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	9.97% 369g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Mungo Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Mungo Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Carrots with Salt have 558 times more Vitamin A and more Vitamin C than Mungo Beans.
• While 14 oz of Raw Mungo Beans contain 15.2 times more Vitamin B1, 8.5 times more Vitamin B2, 2.6 times more Vitamin B3, 6.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 24 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Mungo Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Raw Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Carrots with Salt have 6.4 times more Sodium and 8.6 times more Water than Mungo Beans.
• While 14 oz of Raw Mungo Beans contain 5.5 times more Calcium, 9.4 times more Copper, 11.8 times more Iron, 33.4 times more Magnesium, 3.4 times more Manganese, 15.8 times more Phosphorus, 5.5 times more Potassium, 20.5 times more Selenium and 12.9 times more Zinc than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Mungo Beans contain 13.6 times more Energy, 90.8 times more Omega 3, 10.6 times more Carbohydrate, 12.2 times more Fiber and 39.4 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Mungo Beans provide inadequate amounts of Omega 6 in 14 ounces.