Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS 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	1.8% 52.4kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	21% 27g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	3.9% 2.83g	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	0.55% 0.4g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	7.3% 0.095mg	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	3.9% 15.6μg	56.3% 225μg	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	3.62% 3.26mg	1.57% 1.4mg	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	9.54% 1.43mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	24.6% 0.22mg	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	9.4% 0.75mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	18.4% 0.42mg	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	6.28% 44mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.46% 128g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Mung Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Boiled Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cooked Frozen Carrots have 846 times more Vitamin A, 1.3 times more Vitamin B6, 2.3 times more Vitamin C, 6.7 times more Vitamin E and 5 times more Vitamin K than Boiled Mung Beans.
• While 5 oz of Boiled Mung Beans contain 5.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 14.5 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 5 ounces 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 five ounces.

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

• 5 ounces of Cooked Frozen Carrots have 1.3 times more Calcium, 29.5 times more Sodium and 1.2 times more Water than Boiled Mung Beans.
• While 5 oz of Boiled Mung Beans contain 1.9 times more Copper, 2.6 times more Iron, 4.4 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, 1.4 times more Potassium, 4.2 times more Selenium and 2.4 times more Zinc than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 4.9 times more Omega 3 and 2 times more Sugars than Boiled Mung Beans.
• While 5 oz of Boiled Mung Beans contain 2.8 times more Energy, 2.5 times more Carbohydrate, 2.3 times more Fiber and 12.1 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 5 ounces of Boiled Mung Beans provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Boiled Mung Beans provide inadequate amounts of Omega 6 in five ounces.