Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Stir-Fried Mung Beans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Cooked Frozen Carrots	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	5.06% 147kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	32.3% 42g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	1.53% 1.1g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	20% 7.54g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	373% 3358μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	44.4% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	39.7% 0.52mg	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	11% 43.7μg	69.5% 278μg	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	10% 9.13mg	70.6% 63.5mg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	14% 139mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	112% 1mg	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	26.3% 2.1mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	50.4% 1.16mg	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	17.6% 123mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	9.7% 358g	9.04% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Stir-Fried Mung Beans Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Stir-Fried Mung Beans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Stir-Fried Mung Beans Sprouts:

• 14 ounces of Cooked Frozen Carrots have 423 times more Vitamin A than Stir-Fried Mung Beans Sprouts.
• While 14 oz of Stir-Fried Sprouted Mung Beans contain 4.7 times more Vitamin B1, 4.9 times more Vitamin B2, 2.9 times more Vitamin B3, 3.2 times more Vitamin B5, 1.5 times more Vitamin B6, 6.4 times more Vitamin B9 and 7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 14 ounces of Stir-Fried Mung Beans Sprouts have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Stir-Fried Mung Beans Sprouts:

• 14 ounces of Cooked Frozen Carrots have 2.7 times more Calcium and 6.6 times more Sodium than Stir-Fried Mung Beans Sprouts.
• While 14 oz of Stir-Fried Sprouted Mung Beans contain 3.1 times more Copper, 3.6 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus and 2.6 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Stir-Fried Mung Beans Sprouts contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Stir-Fried Sprouted Mung Beans lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have 4 times more Omega 3 and 1.7 times more Fiber than Stir-Fried Mung Beans Sprouts.
• While 14 oz of Stir-Fried Sprouted Mung Beans contain 1.4 times more Carbohydrate and 7.4 times more Protein than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• 14 ounces of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Energy and Omega 6 in 14 ounces.