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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Sprouted Mung Beans with Salt	35%	3%	62%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	15.4% 11g	17.8% 13g	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	21.5% 8.16g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	19% 0.24mg	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	9.07% 36.3μg	33% 132μg	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	10% 9.07mg	57.5% 51.7mg	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	22% 3.3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	86% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	61.5% 0.55mg	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	29.5% 2.36mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	27.6% 0.64mg	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	13% 91mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.4% 424g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Sprouted Mung Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Boiled Sprouted Mung Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Canned Carrots with Liquids and Salt has 613 times more Vitamin A, 2.1 times more Vitamin B6 and 10.4 times more Vitamin E than Boiled Sprouted Mung Beans with Salt.
• While 1 lb of Boiled and Drained Sprouted Mung Beans with Salt contains 2.6 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 3.6 times more Vitamin B9, 5.7 times more Vitamin C and 2.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Boiled Sprouted Mung Beans with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Sprouted Mung Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Carrots with Liquids and Salt has 2.6 times more Calcium, 3.2 times more Manganese and 1.7 times more Potassium than Boiled Sprouted Mung Beans with Salt.
• While 1 lb of Boiled and Drained Sprouted Mung Beans with Salt contains 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Sprouted Mung Beans with Salt contain similar levels of Copper, Iron, Sodium and Water per one pound.
• 1 pound of Boiled Sprouted Mung Beans with Salt lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Sprouted Mung Beans with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 1.5 times more Carbohydrate and 2.3 times more Fiber than Boiled Sprouted Mung Beans with Salt.
• While 1 lb of Boiled and Drained Sprouted Mung Beans with Salt contains 3.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Sprouted Mung Beans with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Sprouted Mung Beans with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.