Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Mung Beans	Recommended Dietary Allowance
Energy	12.8% 370kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	147% 192g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	27.6% 20g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	200% 76g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	940% 8460μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	51.5% 0.67mg	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	27.5% 110μg	398% 1590μg	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	25.6% 23mg	11% 10mg	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	67.3% 10mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	35% 350mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	173% 1.56mg	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	66.3% 5.3mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	130% 2.98mg	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	44.3% 310mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	24.4% 903g	19.6% 727g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Mung Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Boiled Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Boiled Mung Beans:

• 1 kilogram of Cooked Frozen Carrots has 846 times more Vitamin A, 1.3 times more Vitamin B6, 2.3 times more Vitamin C, 6.7 times more Vitamin E and 5 times more Vitamin K than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 5.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 14.5 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 kilogram of Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Boiled Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Boiled Mung Beans:

• 1 kilogram of Cooked Frozen Carrots has 1.3 times more Calcium, 29.5 times more Sodium and 1.2 times more Water than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 1.9 times more Copper, 2.6 times more Iron, 4.4 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, 1.4 times more Potassium, 4.2 times more Selenium and 2.4 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 4.9 times more Omega 3 and 2 times more Sugars than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 2.8 times more Energy, 2.5 times more Carbohydrate, 2.3 times more Fiber and 12.1 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 kilogram of Boiled Mung Beans provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Boiled Mung Beans provide inadequate amounts of Omega 6 in one kilogram.