Comparing Nutrients in 100 grams Canned Carrots with Salt VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Canned Carrots with Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	0.86% 25kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	14% 18.3g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	2.77% 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	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	3.95% 1.5g	17% 6.4g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	62% 558μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	4.46% 0.058mg	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	2.25% 9μg	23.5% 94μg	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	3% 2.7mg	1.1% 1mg	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	4.93% 0.74mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	2.5% 25mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	15.4% 0.14mg	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	8% 0.64mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	18% 0.41mg	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	3.43% 24mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.96% 72.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Mungo Beans per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Boiled Mungo Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Boiled Mungo Beans:

• 100 grams of Canned Carrots with Salt have 279 times more Vitamin A, 1.9 times more Vitamin B6, 2.7 times more Vitamin C, 4.9 times more Vitamin E and 3.6 times more Vitamin K than Boiled Mungo Beans.
• While 100 g of Boiled Mungo Beans contain 8.3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B5 and 10.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Boiled Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Boiled Mungo Beans:

• 100 grams of Canned Carrots with Salt have 34.6 times more Sodium and 1.3 times more Water than Boiled Mungo Beans.
• While 100 g of Boiled Mungo Beans contain 2.1 times more Calcium, 1.3 times more Copper, 2.7 times more Iron, 7.9 times more Magnesium, 6.5 times more Phosphorus, 1.3 times more Potassium, 6.3 times more Selenium and 3.2 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Mungo Beans contain similar levels of Manganese per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 1.2 times more Sugars than Boiled Mungo Beans.
• While 100 g of Boiled Mungo Beans contain 4.2 times more Energy, 30.5 times more Omega 3, 3.3 times more Carbohydrate, 4.3 times more Fiber and 11.8 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Boiled Mungo Beans provide inadequate amounts of Omega 6 in 100 grams.