Comparing Nutrients in 7 ounces Carrots VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	14.6% 19g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	184% 1657μg	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	8.85% 0.12mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	54.6% 65.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	9.92% 69.5mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.85% 179g	3700g per day for Men 19-50 years

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

• Raw Carrots have 835 times more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 6.6 times more Vitamin E than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5, 3.2 times more Vitamin B9, 2.2 times more Vitamin C and 2.5 times more Vitamin K than Raw Carrots.
• Both Raw 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 Carrots vs Sprouted Mung Beans:

• Raw Carrots have 2.5 times more Calcium, 2.1 times more Potassium and 11.5 times more Sodium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 3.6 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 6 times more Selenium and 1.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Sprouted Mung Beans have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 1.4 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Fiber than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 8 times more Omega 3 and 3.3 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Sprouted Mung Beans have similar amounts of Sugars per 7 oz.
• Both Raw Carrots as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.