Comparing Nutrients in 5 ounces Boiled Carrots VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Boiled Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	6.48% 8.4g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	8.07% 5.85g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	9.6% 0.12mg	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	4.96% 20μg	21.6% 86.5μg	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	5.67% 5.1mg	20.8% 18.7mg	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	9.73% 1.46mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	39% 46.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	11.6% 0.27mg	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	6.07% 42.5mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Sprouted Mung Beans:

• Boiled and Drained Carrots have 852 times more Vitamin A, 1.7 times more Vitamin B6 and 10.3 times more Vitamin E than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B5, 4.4 times more Vitamin B9, 3.7 times more Vitamin C and 2.4 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Sprouted Mung Beans have similar amounts of Vitamin B3 per 5 oz.
• Both Boiled and Drained Carrots as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Sprouted Mung Beans:

• Boiled and Drained Carrots have 2.3 times more Calcium, 1.6 times more Potassium and 9.7 times more Sodium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 9.6 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus and 2.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Sprouted Mung Beans have similar amounts of Manganese, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 1.4 times more Carbohydrate and 1.7 times more Fiber than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 16 times more Omega 3 and 4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Sprouted Mung Beans have similar amounts of Energy and Sugars per 5 oz.
• Both Boiled and Drained Carrots as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.