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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	3.6% 104kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.12% 0.19g	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	20.7% 27g	130g per day for Men 19-50 years
Sugars	15.4% 11g	26% 18.7g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Sprouted Mung Beans	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	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	30.7% 0.4mg	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	69% 277μg	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	66.5% 60mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	14% 141mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	82.7% 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	29.5% 2.36mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	37% 0.85mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	20% 676mg	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	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11% 410g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 613 times more Vitamin A, 1.3 times more Vitamin B6 and 7.3 times more Vitamin E than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 4.4 times more Vitamin B1, 4.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B5, 7.6 times more Vitamin B9, 6.6 times more Vitamin C and 3.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Carrots Solids and Liquids with Salt have 2.4 times more Calcium, 2.4 times more Manganese and 40 times more Sodium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.6 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 2.7 times more Phosphorus, 1.5 times more Selenium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Sprouted Mung Beans have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sprouted Mung Beans contain 1.3 times more Energy, 2 times more Omega 3, 1.7 times more Sugars and 5.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Sprouted Mung Beans have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.