Comparing Nutrients in 1 kilogram Boiled Mungo Beans with Salt VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans with Salt	28%	5%	67%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Mungo Beans with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	36.2% 1050kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	60.8% 79g	130g per day for Men 19-50 years
Sugars	27.7% 20g	65.7% 47.6g	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	4.28% 3.1g	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	% 40.5g	g per day for Men 19-50 years
Fiber	168% 64g	87% 33g	38g per day for Men 19-50 years
Protein	135% 75.4g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	73% 0.95mg	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	235% 940μg	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	53% 530mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	82.2% 0.74mg	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	219% 17.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	74.3% 1.7mg	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	223% 1560mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	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	162% 2430mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	19.6% 725g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mungo Beans with Salt VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Mungo Beans with Salt versus 1 kg of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Mungo Beans with Salt vs Frozen Carrots:

• 1 kilogram of Boiled Mungo Beans with Salt has 3.4 times more Vitamin B1, 2 times more Vitamin B2, 3.2 times more Vitamin B3, 2.3 times more Vitamin B5 and 9.4 times more Vitamin B9 than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 355 times more Vitamin A, 1.6 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 Mungo Beans with Salt.
• 1 kilogram of Boiled Mungo Beans with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Mungo Beans with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Mungo Beans with Salt vs Frozen Carrots:

• 1 kilogram of Boiled Mungo Beans with Salt has 1.5 times more Calcium, 1.9 times more Copper, 4 times more Iron, 5.3 times more Magnesium, 2.4 times more Manganese, 4.7 times more Phosphorus, 3.6 times more Selenium, 3.6 times more Sodium and 2.5 times more Zinc than Frozen Carrots.
• Both Boiled Mungo Beans with Salt and Frozen Carrots 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 Boiled Mungo Beans with Salt has 2.9 times more Energy, 19.7 times more Omega 3, 2.3 times more Carbohydrate, 1.9 times more Fiber and 9.7 times more Protein than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 2.4 times more Sugars than Boiled Mungo Beans with Salt.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Mungo Beans with Salt as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in one kilogram.