Comparing Nutrients in 500 calories Carrots VS Stir-Fried Mung Beans Sprouts

Weight per 500 calories

• Carrots: 1220g
• Stir-Fried Mung Beans Sprouts: 1000g

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

Which food has more nutrients per 500 calories - Carrots or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Carrots	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	81.5% 106g	130g per day for Men 19-50 years
Sugars	79.7% 58g	NA	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	76.8% 43g	56g per day for Men 19-50 years

Vitamins

	Carrots	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	100% 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	175% 700μg	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	178% 160mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	40.2% 402mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	283% 2.55mg	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	238% 19mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	127% 2.92mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	64.4% 2190mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	82% 9mg	11mg per day for Men 19-50 years
Water	29% 1077g	22.8% 843g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Stir-Fried Mung Beans Sprouts:

• Raw Carrots have 509.1 times more Vitamin A and 1.3 times more Vitamin B6 than Stir-Fried Sprouted Mung Beans.
• While Stir-Fried Sprouted Mung Beans contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B5, 3 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Stir-Fried Sprouted Mung Beans have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Carrots as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Stir-Fried Mung Beans Sprouts:

• Raw Carrots have 3.1 times more Calcium, 1.8 times more Potassium, 9.3 times more Sodium and 1.3 times more Water than Stir-Fried Sprouted Mung Beans.
• While Stir-Fried Sprouted Mung Beans contain 4.6 times more Copper, 5.2 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 4.9 times more Selenium and 3.1 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 2.1 times more Omega 6 and 1.8 times more Fiber than Stir-Fried Sprouted Mung Beans.
• While Stir-Fried Sprouted Mung Beans contain 4.5 times more Omega 3 and 3.8 times more Protein than Raw Carrots.
• Both Raw Carrots and Stir-Fried Sprouted Mung Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.