Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Mung Beans	27%	3%	70%

Macro Nutrients

	Cooked Frozen Carrots	Mung Beans	Recommended Dietary Allowance
Energy	5.8% 168kcal	54.3% 1574kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	5.38% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	9.53% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	218% 284g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	41.3% 30g	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	1.75% 1.27g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	195% 74g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Mung Beans	Recommended Dietary Allowance
Vitamin A	426% 3837μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	173% 8.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	133% 1.73mg	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	12.5% 50μg	709% 2835μg	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	11.6% 10.4mg	24% 21.8mg	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	30.5% 4.6mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Mung Beans	Recommended Dietary Allowance
Calcium	16% 159mg	60% 599mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	474% 4.27mg	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	30% 2.4mg	382% 30.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	204% 857mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	204% 4.7mg	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	20% 141mg	238% 1665mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	166% 5652mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	111% 12mg	11mg per day for Men 19-50 years
Water	11% 410g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Mung Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Mung Beans:

• 1 pound of Cooked Frozen Carrots has 141 times more Vitamin A, 2 times more Vitamin E and 1.5 times more Vitamin K than Mung Beans.
• While 1 lb of Raw Mung Beans contains 20.7 times more Vitamin B1, 6.3 times more Vitamin B2, 5.4 times more Vitamin B3, 11 times more Vitamin B5, 4.5 times more Vitamin B6, 56.8 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 1 pound of Mung Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Raw Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Mung Beans:

• 1 pound of Cooked Frozen Carrots has 3.9 times more Sodium and 10 times more Water than Mung Beans.
• While 1 lb of Raw Mung Beans contains 3.8 times more Calcium, 11.5 times more Copper, 12.7 times more Iron, 17.2 times more Magnesium, 6.2 times more Manganese, 11.8 times more Phosphorus, 6.5 times more Potassium, 13.7 times more Selenium and 7.7 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 1.6 times more Omega 3 than Mung Beans.
• While 1 lb of Raw Mung Beans contains 9.4 times more Energy, 8.1 times more Carbohydrate, 1.6 times more Sugars, 4.9 times more Fiber and 41.1 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 1 pound of Mung Beans provide inadequate amounts of Omega 3