Comparing Nutrients in 7 ounces Boiled Carrots VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Boiled Carrots	Mungo Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.36% 3.25g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.84% 0.14g	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	90% 117g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	NA	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	96% 36.3g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Mungo 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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	43% 0.56mg	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	107% 429μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Mungo Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	216% 1.95mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	132% 3.03mg	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	107% 752mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	57.4% 1951mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	60.4% 6.65mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.58% 21.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Mungo Beans:

• Boiled and Drained Carrots have 852 times more Vitamin A and more Vitamin C than Raw Mungo Beans.
• While Raw Mungo Beans contain 4.1 times more Vitamin B1, 5.8 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 15.4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Mungo Beans:

• Boiled and Drained Carrots have 1.5 times more Sodium and 8.3 times more Water than Raw Mungo Beans.
• While Raw Mungo Beans contain 4.6 times more Calcium, 57.7 times more Copper, 22.3 times more Iron, 26.7 times more Magnesium, 9.9 times more Manganese, 12.6 times more Phosphorus, 4.2 times more Potassium, 11.7 times more Selenium and 16.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 7 ounces:

• Raw Mungo Beans contain 9.7 times more Energy, 9.1 times more Fat, 999 times more Omega 3, 7.2 times more Carbohydrate, 6.1 times more Fiber and 33.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Mungo Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.