Comparing Nutrients in 1 pound Boiled Mungo Beans VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans	28%	5%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Mungo Beans	Boiled Carrots	Recommended Dietary Allowance
Energy	16.4% 476kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	76.4% 29g	36% 13.6g	38g per day for Men 19-50 years
Protein	61% 34.2g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.3% 1.96mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	53.4% 0.69mg	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	107% 426μg	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans	Boiled Carrots	Recommended Dietary Allowance
Calcium	24% 240mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	99% 7.94mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	30.6% 0.7mg	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	101% 708mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.9% 329g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Mungo Beans vs Boiled Carrots:

• Boiled Mungo Beans have 2.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 6.7 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 426 times more Vitamin A, 2.6 times more Vitamin B6, 3.6 times more Vitamin C, 6.9 times more Vitamin E and 5.1 times more Vitamin K than Boiled Mungo Beans.
• Both Boiled Mungo Beans as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Mungo Beans vs Boiled Carrots:

• Boiled Mungo Beans have 1.8 times more Calcium, 8.2 times more Copper, 5.1 times more Iron, 6.3 times more Magnesium, 2.7 times more Manganese, 5.2 times more Phosphorus, 3.6 times more Selenium and 4.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8.3 times more Sodium than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Boiled and Drained Carrots have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Mungo Beans have 3 times more Energy, 335 times more Omega 3, 2.2 times more Carbohydrate, 2.1 times more Fiber and 9.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Sugars than Boiled Mungo Beans.
• Both Boiled Mungo Beans as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.