Comparing Nutrients in 1 kilogram Boiled Mung Beans VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Mung Beans	Boiled Carrots	Recommended Dietary Allowance
Energy	36.2% 1050kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	27.6% 20g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	200% 76g	79% 30g	38g per day for Men 19-50 years
Protein	125% 70.2g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Boiled Carrots	Recommended Dietary Allowance
Calcium	27% 270mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	130% 2.98mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	19.6% 727g	24.4% 902g	3700g per day for Men 19-50 years

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

• Boiled Mung Beans have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5 and 11.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 2.3 times more Vitamin B6, 3.6 times more Vitamin C, 6.9 times more Vitamin E and 5.1 times more Vitamin K than Boiled Mung Beans.
• Both Boiled Mung Beans and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled Mung Beans as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Mung Beans have 9.2 times more Copper, 4.1 times more Iron, 4.8 times more Magnesium, 1.9 times more Manganese, 3.3 times more Phosphorus, 3.6 times more Selenium and 4.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 29 times more Sodium than Boiled Mung Beans.
• Both Boiled Mung Beans and Boiled and Drained Carrots have similar amounts of Calcium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Mung Beans have 3 times more Energy, 2.3 times more Carbohydrate, 2.5 times more Fiber and 9.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Sugars than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.