Comparing Nutrients in 14 ounces Boiled Mung Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Mung Beans	Carrots	Recommended Dietary Allowance
Energy	14.4% 417kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	29.2% 38g	130g per day for Men 19-50 years
Sugars	11% 7.94g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	79.4% 30g	29.2% 11g	38g per day for Men 19-50 years
Protein	49.8% 28g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.2% 0.65mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	158% 631μg	19% 75.4μg	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	4.4% 3.97mg	26% 23.4mg	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	3.97% 0.6mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Carrots	Recommended Dietary Allowance
Calcium	10.7% 107mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	69.5% 5.56mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	51.4% 1.2mg	24.7% 0.57mg	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	56% 393mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.8% 288g	9.47% 350g	3700g per day for Men 19-50 years

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

• Boiled Mung Beans have 2.5 times more Vitamin B1, 1.5 times more Vitamin B5 and 8.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6, 5.9 times more Vitamin C, 4.4 times more Vitamin E and 4.9 times more Vitamin K than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Carrots have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled Mung Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled Mung Beans have 3.5 times more Copper, 4.7 times more Iron, 4 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 25 times more Selenium and 3.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 34.5 times more Sodium than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Carrots have similar amounts of Calcium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Mung Beans have 2.6 times more Energy, 2 times more Carbohydrate, 2.7 times more Fiber and 7.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.4 times more Sugars than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.