Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Stir-Fried Mung Beans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	3.6% 104kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.55% 0.26g	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	37% 48g	130g per day for Men 19-50 years
Sugars	15.4% 11g	NA	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	309% 2781μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	50.7% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	45.4% 0.59mg	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	79.4% 318μg	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	80.6% 72.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	14% 141mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	129% 1.16mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	57.6% 1.32mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	29.2% 993mg	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	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Stir-Fried Mung Beans Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Stir-Fried Mung Beans Sprouts 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 Stir-Fried Mung Beans Sprouts:

• 1 pound of Canned Carrots with Liquids and Salt has 306.5 times more Vitamin A than Stir-Fried Mung Beans Sprouts.
• While 1 lb of Stir-Fried Sprouted Mung Beans contains 7.4 times more Vitamin B1, 6.7 times more Vitamin B2, 2.9 times more Vitamin B3, 4 times more Vitamin B5, 8.8 times more Vitamin B9 and 8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Stir-Fried Mung Beans Sprouts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Stir-Fried Mung Beans Sprouts have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Stir-Fried Sprouted Mung Beans 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 Stir-Fried Mung Beans Sprouts:

• 1 pound of Canned Carrots with Liquids and Salt has 2.4 times more Calcium, 1.5 times more Manganese and 26.7 times more Sodium than Stir-Fried Mung Beans Sprouts.
• While 1 lb of Stir-Fried Sprouted Mung Beans contains 2.5 times more Copper, 3.7 times more Iron, 3.7 times more Magnesium, 4 times more Phosphorus, 1.3 times more Potassium and 3.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Stir-Fried Mung Beans Sprouts contain similar levels of Water per one pound.
• 1 pound of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Stir-Fried Sprouted Mung Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Stir-Fried Sprouted Mung Beans contains 2 times more Carbohydrate and 7.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Stir-Fried Mung Beans Sprouts offer comparable quantities of Fiber 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 Stir-Fried Sprouted Mung Beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.