Comparing Nutrients in 500 calories Boiled Mungo Beans VS Canned Carrots with Salt

Weight per 500 calories

• Boiled Mungo Beans: 476g
• Canned Carrots with Salt: 2000g

Boiled Mungo Beans have 4.2 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Mungo Beans or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans	28%	5%	67%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Mungo Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.3g	85.2% 111g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	68.4% 49.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	80.2% 30.5g	79% 30g	38g per day for Men 19-50 years
Protein	64% 36g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.06% 9.52μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	172% 2.24mg	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	112% 448μg	45% 180μg	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	5.3% 4.76mg	60% 54mg	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	4.76% 0.71mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	25.2% 252mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	231% 2.08mg	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	104% 8.33mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	85.3% 1.96mg	391% 9mg	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	106% 743mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	9.33% 345g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Mungo Beans vs Canned Carrots with Salt:

• Boiled Mungo Beans have 2 times more Vitamin B1 and 2.5 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1171.8 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 8.1 times more Vitamin B6, 11.3 times more Vitamin C, 20.7 times more Vitamin E and 15.2 times more Vitamin K than Boiled Mungo Beans.
• Both Boiled Mungo Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Mungo Beans vs Canned Carrots with Salt:

• Boiled Mungo Beans have 1.9 times more Magnesium, 1.5 times more Phosphorus and 1.5 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 4.6 times more Manganese, 3.3 times more Potassium, 145.2 times more Sodium, 1.3 times more Zinc and 5.4 times more Water than Boiled Mungo Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled Mungo Beans have 7.3 times more Omega 3 and 2.8 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 13.8 times more Omega 6, 1.3 times more Carbohydrate and 5.2 times more Sugars than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Drained Canned Carrots with Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled Mungo Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.