Comparing Nutrients in 500 calories Carrots VS Boiled Sprouted Mung Beans

Weight per 500 calories

• Carrots: 1220g
• Boiled Sprouted Mung Beans: 2381g

Carrots have 2 times more energy per 100g than Boiled Sprouted Mung Beans. It has low energy density when compared to other foods. Boiled and Drained Sprouted Mung Beans having very low energy density.

Which food has more nutrients per 500 calories - Carrots or Boiled Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Carrots	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	3.22% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	76.7% 100g	130g per day for Men 19-50 years
Sugars	79.7% 58g	93% 67.6g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	50% 19g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	173% 690μg	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	80% 72mg	302% 271mg	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	53.7% 8.05mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	40.2% 402mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	323% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	145% 3.33mg	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	61% 427mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	70.7% 2405mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	102% 11mg	11mg per day for Men 19-50 years
Water	29% 1077g	60% 2224g	3700g per day for Men 19-50 years

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

• Raw Carrots have 427.7 times more Vitamin A, 1.3 times more Vitamin B6 and 4.8 times more Vitamin E than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 1.5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B9, 3.8 times more Vitamin C and 3.4 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Carrots have 1.4 times more Calcium, 1.6 times more Potassium and 3.5 times more Sodium than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 5.3 times more Copper, 4.2 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 11.7 times more Selenium, 3.8 times more Zinc and 2.1 times more Water than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 2.2 times more Omega 6 and 1.8 times more Fiber than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 8.8 times more Omega 3 and 4.3 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Sprouted Mung Beans have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Carrots as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.