Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Mung Beans	27%	3%	70%

Macro Nutrients

	Cooked Frozen Carrots	Mung Beans	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	23.7% 689kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	96% 124g	130g per day for Men 19-50 years
Sugars	11% 8.1g	18% 13g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	85% 32.3g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	84.6% 47.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Mung Beans	Recommended Dietary Allowance
Vitamin A	187% 1679μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	58.3% 0.76mg	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	5.46% 22μg	310% 1240μg	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	5.07% 4.56mg	10.6% 9.53mg	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	13.4% 2mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Mung Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	207% 1.87mg	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% 1.05mg	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	89.3% 375mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	89.3% 2.05mg	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	8.8% 61.5mg	104% 728mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	72.7% 2473mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Mung Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Mung Beans:

• 7 ounces of Cooked Frozen Carrots have 141 times more Vitamin A, 2 times more Vitamin E and 1.5 times more Vitamin K than Mung Beans.
• While 7 oz of Raw Mung Beans contain 20.7 times more Vitamin B1, 6.3 times more Vitamin B2, 5.4 times more Vitamin B3, 11 times more Vitamin B5, 4.5 times more Vitamin B6, 56.8 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 7 ounces of Mung Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Raw Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Mung Beans:

• 7 ounces of Cooked Frozen Carrots have 3.9 times more Sodium and 10 times more Water than Mung Beans.
• While 7 oz of Raw Mung Beans contain 3.8 times more Calcium, 11.5 times more Copper, 12.7 times more Iron, 17.2 times more Magnesium, 6.2 times more Manganese, 11.8 times more Phosphorus, 6.5 times more Potassium, 13.7 times more Selenium and 7.7 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.6 times more Omega 3 than Mung Beans.
• While 7 oz of Raw Mung Beans contain 9.4 times more Energy, 8.1 times more Carbohydrate, 1.6 times more Sugars, 4.9 times more Fiber and 41.1 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 7 ounces of Mung Beans provide inadequate amounts of Omega 3