Comparing Nutrients in 1 kilogram Frozen Carrots VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Frozen Carrots	Boiled Mung Beans	Recommended Dietary Allowance
Energy	12.4% 360kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	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	60.8% 79g	147% 192g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 40.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	200% 76g	38g per day for Men 19-50 years
Protein	14% 7.8g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	789% 7100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	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	29% 4.64mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	36% 360mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	55% 4.4mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	47% 330mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	24.3% 900g	19.6% 727g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Frozen Carrots vs Boiled Mung Beans:

• 1 kilogram of Frozen Carrots has 710 times more Vitamin A, 1.4 times more Vitamin B6, 2.5 times more Vitamin C, 3.8 times more Vitamin E and 6.5 times more Vitamin K than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 3.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B5 and 15.9 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Mung Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Carrots, Unprepared as well as Boiled Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Carrots has 1.3 times more Calcium, 34 times more Sodium and 1.2 times more Water than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 2.1 times more Copper, 3.2 times more Iron, 4 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 3.6 times more Selenium and 2.5 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Mung Beans contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 2.4 times more Sugars than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 2.9 times more Energy, 2.4 times more Carbohydrate, 2.3 times more Fiber and 9 times more Protein than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Boiled Mung Beans provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.