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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.4% 0.24g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	5.47% 3.97g	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	39.7% 15g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	7.16% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	10.2% 0.13mg	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	79% 316μg	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	2.2% 2mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	34.4% 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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	25.7% 0.59mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	5% 185g	3.9% 144g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Boiled Mung Beans with Salt 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 Boiled Mung Beans with Salt:

• 7 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 1.7 times more Vitamin B6, 2 times more Vitamin C, 4.9 times more Vitamin E and 3.6 times more Vitamin K than Boiled Mung Beans with Salt.
• While 7 oz of Boiled Mung Beans with Salt contain 8.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 19.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Mung Beans with Salt 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 Boiled Mung Beans with Salt:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Manganese and 1.3 times more Water than Boiled Mung Beans with Salt.
• While 7 oz of Boiled Mung Beans with Salt contain 1.5 times more Copper, 2.7 times more Iron, 5.3 times more Magnesium, 5 times more Phosphorus, 1.5 times more Potassium, 6.3 times more Selenium and 2.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Mung Beans with Salt contain similar levels of Calcium and Sodium per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.2 times more Sugars than Boiled Mung Beans with Salt.
• While 7 oz of Boiled Mung Beans with Salt contain 4.6 times more Energy, 3.6 times more Carbohydrate, 4.2 times more Fiber and 12.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Mung Beans with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.