Comparing Nutrients in 300 calories Boiled Carrots VS Sprouted Mung Beans

Weight per 300 calories

• Boiled Carrots: 857g
• Sprouted Mung Beans: 1000g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Carrots or Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Boiled Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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% 70.5g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	47.4% 18g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	811% 7303μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	275% 330μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	25.7% 257mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	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	36.7% 257mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	21% 773g	24.4% 904g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Sprouted Mung Beans:

• Boiled and Drained Carrots have 730.3 times more Vitamin A, 1.5 times more Vitamin B6 and 8.8 times more Vitamin E than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 5.1 times more Vitamin B9, 4.3 times more Vitamin C and 2.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Sprouted Mung Beans:

• Boiled and Drained Carrots have 2 times more Calcium, 1.4 times more Potassium and 8.3 times more Sodium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 11.3 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus and 2.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Sprouted Mung Beans have similar amounts of Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 1.8 times more Omega 6 and 1.4 times more Fiber than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 18.7 times more Omega 3, 1.4 times more Sugars and 4.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Sprouted Mung Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.