Comparing Nutrients in 300 calories Sprouted Mung Beans VS Carrots

Weight per 300 calories

• Sprouted Mung Beans: 1000g
• Carrots: 732g

Raw Carrots have 1.4 times more energy per unit of mass than Raw Sprouted Mung Beans, which is low in comparison to other foods. Sprouted Mung Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Carrots	8%	5%	87%

Macro Nutrients

	Sprouted Mung Beans	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	54% 70g	130g per day for Men 19-50 years
Sugars	57% 41.3g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	47.4% 18g	54% 20.5g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	153% 610μg	34.8% 139μg	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	147% 132mg	48% 43mg	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	6.67% 1mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Carrots	Recommended Dietary Allowance
Calcium	13% 130mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	114% 9.1mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	45.5% 1.05mg	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	77% 540mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	24.4% 904g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Sprouted Mung Beans have 1.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B5, 4.4 times more Vitamin B9, 3.1 times more Vitamin C and 3.4 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 611 times more Vitamin A and 4.8 times more Vitamin E than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Raw Sprouted Mung Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sprouted Mung Beans vs Carrots:

• Raw Sprouted Mung Beans have 5 times more Copper, 4.1 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 8.2 times more Selenium, 2.3 times more Zinc and 1.4 times more Water than Raw Carrots.
• While Raw Carrots contain 1.9 times more Calcium, 1.6 times more Potassium and 8.4 times more Sodium than Raw Sprouted Mung Beans.

Comparison of macro-nutrients per 300 calories:

• Raw Sprouted Mung Beans have 10.9 times more Omega 3 and 4.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.7 times more Omega 6 than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Raw Carrots have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Raw Sprouted Mung Beans as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.