Comparing Nutrients in 1 kilogram Boiled Mung Beans VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Mung Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	36.2% 1050kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	27.6% 20g	34% 24.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	200% 76g	47.4% 18g	38g per day for Men 19-50 years
Protein	125% 70.2g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	86% 1.12mg	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	398% 1590μg	20% 80μg	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	11% 10mg	22.2% 20mg	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	10% 1.5mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	27% 270mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	114% 1.03mg	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	175% 14mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	130% 2.98mg	196% 4.5mg	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	141% 990mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	19.6% 727g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Mung Beans vs Canned Carrots with Liquids and Salt:

• Boiled Mung Beans have 8.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 19.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 1.7 times more Vitamin B6, 2 times more Vitamin C, 4.9 times more Vitamin E and 3.6 times more Vitamin K than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Mung Beans vs Canned Carrots with Liquids and Salt:

• Boiled Mung Beans have 1.5 times more Copper, 2.7 times more Iron, 5.3 times more Magnesium, 5 times more Phosphorus, 1.5 times more Potassium, 6.3 times more Selenium and 2.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Manganese, 120 times more Sodium and 1.3 times more Water than Boiled Mung Beans.
• Both Boiled Mung Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Mung Beans have 4.6 times more Energy, 3.6 times more Carbohydrate, 4.2 times more Fiber and 12.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Boiled Mung Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 1 kg.
• Both Boiled Mung Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.