Comparing Nutrients in 7 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	2.4% 69.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	11.3% 8.2g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	13.4% 0.17mg	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	6.95% 27.8μg	30.3% 121μg	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	7.94% 7.14mg	29% 26mg	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	13.6% 2.04mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	54.6% 65.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	16.2% 0.37mg	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	8.5% 59.5mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.85% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Boiled and Drained Carrots as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.