Comparing Nutrients in 7 ounces Stir-Fried Mung Beans Sprouts VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	NA	6.73% 4.9g	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	9.92% 3.77g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	17% 0.22mg	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	34.7% 139μg	3.97% 16μg	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	35.3% 31.8mg	4.4% 3.97mg	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	NA	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	22.7% 0.2mg	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	47% 3.77mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	39% 0.89mg	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	22.4% 157mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.52% 167g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Stir-Fried Mung Beans Sprouts vs Canned Carrots with Liquids and Salt:

• Stir-Fried Sprouted Mung Beans have 7.4 times more Vitamin B1, 6.7 times more Vitamin B2, 2.9 times more Vitamin B3, 4 times more Vitamin B5, 8.8 times more Vitamin B9 and 8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 306.5 times more Vitamin A than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Stir-Fried Sprouted Mung Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Stir-Fried Mung Beans Sprouts vs Canned Carrots with Liquids and Salt:

• Stir-Fried Sprouted Mung Beans have 2.5 times more Copper, 3.7 times more Iron, 3.7 times more Magnesium, 4 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 3.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Calcium, 1.5 times more Manganese and 26.7 times more Sodium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Stir-Fried Sprouted Mung Beans have 2.2 times more Energy, 2 times more Carbohydrate and 7.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Stir-Fried Sprouted Mung Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 7 oz.
• Both Stir-Fried Sprouted Mung Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.