Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Boiled Mung Beans

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Boiled Mung Beans: 476g

Boiled Mung Beans have 2.8 times more energy per unit of mass than Boiled and Drained Frozen Carrots, which is average in comparison to other foods. Cooked Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Boiled Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Mung Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	3.33% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	70% 91g	130g per day for Men 19-50 years
Sugars	76% 55g	13% 9.52g	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	5.2% 3.8g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	95% 36g	38g per day for Men 19-50 years
Protein	14% 7.84g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	0.53% 4.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	24.5% 0.32mg	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	37% 149μg	189% 757μg	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	34.5% 31mg	5.3% 4.76mg	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	91% 13.6mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	47.3% 473mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	82.5% 0.74mg	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	89.5% 7.16mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	54.4% 229mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	61.7% 1.4mg	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	60% 419mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	37.3% 1267mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	33% 1221g	9.35% 346g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Boiled Mung Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Boiled Mung Beans?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Boiled Mung Beans:

• 500 calories of Cooked Frozen Carrots have 2400.8 times more Vitamin A, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 1.2 times more Vitamin B5, 3.6 times more Vitamin B6, 6.5 times more Vitamin C, 19.1 times more Vitamin E and 14.3 times more Vitamin K than Boiled Mung Beans.
• While 500 kcal of Boiled Mung Beans contain 1.9 times more Vitamin B1 and 5.1 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 500 calories of Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Boiled Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Boiled Mung Beans:

• 500 calories of Cooked Frozen Carrots have 3.7 times more Calcium, 1.5 times more Copper, 1.6 times more Manganese, 2 times more Potassium, 83.7 times more Sodium and 3.5 times more Water than Boiled Mung Beans.
• While 500 kcal of Boiled Mung Beans contain 1.5 times more Magnesium and 1.5 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Mung Beans contain similar levels of Iron, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 13.9 times more Omega 3, 6.9 times more Omega 6, 5.8 times more Sugars and 1.2 times more Fiber than Boiled Mung Beans.
• While 500 kcal of Boiled Mung Beans contain 4.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Mung Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Mung Beans provide inadequate amounts of Omega 3 and Omega 6