Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Sprouted Mung Beans

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Sprouted Mung Beans: 1000g

Raw Sprouted Mung Beans have 1.3 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is low in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	44.3% 32g	57% 41.3g	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	61.8% 23.5g	47.4% 18g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	888% 7996μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	67.7% 0.88mg	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	26% 104μg	153% 610μg	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	29% 26mg	147% 132mg	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	63.5% 9.52mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	275% 330μg	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	40.4% 404mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	182% 1.64mg	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	84.8% 6.8mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	81.7% 1.88mg	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	37.3% 261mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	24.4% 904g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Sprouted Mung Beans:

• Canned Carrots Solids and Liquids with Salt have 799.6 times more Vitamin A, 1.7 times more Vitamin B6 and 9.5 times more Vitamin E than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 3.4 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 5.8 times more Vitamin B9, 5.1 times more Vitamin C and 2.6 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 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Sprouted Mung Beans:

• Canned Carrots Solids and Liquids with Salt have 3.1 times more Calcium, 3.1 times more Manganese, 1.5 times more Potassium, 52.2 times more Sodium and 1.3 times more Water than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.3 times more Iron, 1.8 times more Magnesium and 2.1 times more Phosphorus 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 Copper, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids and Liquids with Salt have 1.7 times more Omega 6 and 1.3 times more Fiber than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.5 times more Omega 3, 1.3 times more Sugars and 4 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 Energy and Carbohydrate per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.