Comparing Nutrients in 1 kilogram Carrots VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	14% 410kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	57% 41.3g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	47.4% 18g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	928% 8350μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	153% 610μg	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	65.6% 59mg	147% 132mg	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	44% 6.6mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	275% 330μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	33% 330mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	81.7% 1.88mg	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	50% 350mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 883g	24.4% 904g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Sprouted Mung Beans:

• Raw Carrots have 835 times more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 6.6 times more Vitamin E than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5, 3.2 times more Vitamin B9, 2.2 times more Vitamin C and 2.5 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Sprouted Mung Beans:

• Raw Carrots have 2.5 times more Calcium, 2.1 times more Potassium and 11.5 times more Sodium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 3.6 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 6 times more Selenium and 1.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Sprouted Mung Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.4 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Fiber than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 8 times more Omega 3 and 3.3 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Sprouted Mung Beans have similar amounts of Sugars per 1 kg.
• Both Raw Carrots as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.