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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Mung Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	16.4% 476kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	19.3% 25g	130g per day for Men 19-50 years
Sugars	12.5% 9.07g	15.5% 11.2g	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	91% 34.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	57% 32g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	39% 0.51mg	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	180% 721μg	10.2% 41μg	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	5.04% 4.54mg	13.6% 12.2mg	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	4.54% 0.68mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	52.4% 0.47mg	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	79.4% 6.35mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	58.8% 1.35mg	88.7% 2.04mg	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	64% 449mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	8.9% 330g	11.4% 422g	3700g per day for Men 19-50 years

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

• Boiled Mung Beans have 9.1 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B5 and 17.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 558 times more Vitamin A, 1.7 times more Vitamin B6, 2.7 times more Vitamin C, 4.9 times more Vitamin E and 3.6 times more Vitamin K than Boiled Mung Beans.
• Both Boiled Mung Beans and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled Mung Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Mung Beans have 1.5 times more Copper, 2.2 times more Iron, 6 times more Magnesium, 4.1 times more Phosphorus, 1.5 times more Potassium, 6.3 times more Selenium and 3.2 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.5 times more Manganese, 121 times more Sodium and 1.3 times more Water than Boiled Mung Beans.
• Both Boiled Mung Beans and Drained Canned Carrots with Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Mung Beans have 4.2 times more Energy, 3.5 times more Carbohydrate, 5.1 times more Fiber and 11 times more Protein than Drained Canned Carrots with Salt.
• Both Boiled Mung Beans and Drained Canned Carrots with Salt have similar amounts of Sugars per 1 lb.
• Both Boiled Mung Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.