Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Canned Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Sprouted Mung Beans	38%	4%	58%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	3.27% 4.25g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1.9% 1.4g	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	9.4% 3.57g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	4.9% 0.064mg	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	3.97% 16μg	4.96% 20μg	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	4.4% 3.97mg	0.66% 0.6mg	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	9.66% 1.45mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	22% 26.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	34.6% 0.31mg	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	13% 1.03mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	6.3% 0.14mg	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	5.67% 39.7mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	1.58% 53.6mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5% 185g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Sprouted Mung Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Canned Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Canned Sprouted Mung Beans:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.9 times more Vitamin B3, 3.5 times more Vitamin B6, 6.7 times more Vitamin C and 18.3 times more Vitamin E than Canned Sprouted Mung Beans.
• While 7 oz of Canned Sprouted Mung Beans, Solids contain 1.6 times more Vitamin B1, 2.6 times more Vitamin B2 and 1.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Sprouted Mung Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Canned Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Canned Sprouted Mung Beans:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.2 times more Calcium, 1.2 times more Iron, 6.2 times more Manganese, 6.4 times more Potassium and 5.7 times more Sodium than Canned Sprouted Mung Beans.
• While 7 oz of Canned Sprouted Mung Beans, Solids contain 1.5 times more Copper and 1.6 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Sprouted Mung Beans contain similar levels of Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Canned Sprouted Mung Beans lack sufficient amounts of Calcium and Potassium
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Sprouted Mung Beans, Solids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.5 times more Carbohydrate, 3.5 times more Sugars and 2.3 times more Fiber than Canned Sprouted Mung Beans.
• While 7 oz of Canned Sprouted Mung Beans, Solids contain 2.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• 7 ounces of Canned Sprouted Mung Beans provide inadequate amounts of Carbohydrate
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Sprouted Mung Beans, Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.