Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Mung Beans	27%	3%	70%

Macro Nutrients

	Cooked Frozen Carrots	Mung Beans	Recommended Dietary Allowance
Energy	12.8% 370kcal	120% 3470kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	11% 3.48g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	21% 3.57g	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	482% 626g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	91% 66g	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	429% 163g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	426% 239g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Mung Beans	Recommended Dietary Allowance
Vitamin A	940% 8460μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	518% 6.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	382% 19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	294% 3.82mg	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	1563% 6250μg	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	53.3% 48mg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Mung Beans	Recommended Dietary Allowance
Calcium	35% 350mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	1046% 9.4mg	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	843% 67.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	450% 1890mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	450% 10.4mg	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	524% 3670mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	366% 12460mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	244% 27mg	11mg per day for Men 19-50 years
Water	24.4% 903g	2.45% 91g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of 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 Mung Beans:

• 1 kilogram of Cooked Frozen Carrots has 141 times more Vitamin A, 2 times more Vitamin E and 1.5 times more Vitamin K than Mung Beans.
• While 1 kg of Raw Mung Beans contains 20.7 times more Vitamin B1, 6.3 times more Vitamin B2, 5.4 times more Vitamin B3, 11 times more Vitamin B5, 4.5 times more Vitamin B6, 56.8 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 1 kilogram of Mung Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Raw Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Carrots has 3.9 times more Sodium and 10 times more Water than Mung Beans.
• While 1 kg of Raw Mung Beans contains 3.8 times more Calcium, 11.5 times more Copper, 12.7 times more Iron, 17.2 times more Magnesium, 6.2 times more Manganese, 11.8 times more Phosphorus, 6.5 times more Potassium, 13.7 times more Selenium and 7.7 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 1.6 times more Omega 3 than Mung Beans.
• While 1 kg of Raw Mung Beans contains 9.4 times more Energy, 8.1 times more Carbohydrate, 1.6 times more Sugars, 4.9 times more Fiber and 41.1 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 1 kilogram of Mung Beans provide inadequate amounts of Omega 3