Comparing Nutrients in 1 pound Mung Beans VS Cooked Frozen Carrots

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Mung Beans has 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 Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 141 times more Vitamin A, 2 times more Vitamin E and 1.5 times more Vitamin K than Raw Mung Beans.
• 1 pound of Mung Beans have insufficient amounts of Vitamin A
• Both Raw Mung Beans as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Mung Beans has 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 Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.9 times more Sodium and 10 times more Water than Raw Mung Beans.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mung Beans has 9.4 times more Energy, 1.2 times more Omega 6, 8.1 times more Carbohydrate, 1.6 times more Sugars, 4.9 times more Fiber and 41.1 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.6 times more Omega 3 than Raw Mung Beans.
• 1 pound of Mung Beans provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein