Comparing Nutrients in 100 calories Jerusalem-artichokes VS Cassava

Weight per 100 calories

• Jerusalem-artichokes: 137g
• Cassava: 62.5g

Raw Cassava has 2.2 times more energy per unit of mass than Raw Jerusalem-artichokes, which is above average in comparison to other foods. Jerusalem-artichokes having average energy density.

Discover which food has more nutrients per 100 calories - Jerusalem-artichokes or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Cassava	3%	2%	95%

Macro Nutrients

	Jerusalem-artichokes	Cassava	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.014% 0.014g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	18% 13g	1.47% 1.06g	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	5.77% 2.2g	2.96% 1.13g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Cassava	Recommended Dietary Allowance
Vitamin A	0.15% 1.37μg	0.069% 0.63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1.34% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	4.23% 0.055mg	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	4.45% 18μg	4.2% 17μg	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	6.1% 5.48mg	14.3% 13mg	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	1.74% 0.26mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Cassava	Recommended Dietary Allowance
Calcium	1.9% 19mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	6.94% 0.063mg	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	58.2% 4.66mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	5.54% 23.3mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	10.4% 0.24mg	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	15.3% 107mg	2.4% 17mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	5% 169mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	0.8% 0.44μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.48mg	0.58% 8.75mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	2.9% 107g	1% 37.3g	3700g per day for Men 19-50 years

Jerusalem-artichokes VS Cassava Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Jerusalem-artichokes or Cassava?

Lets compare vitamin content per 100 calories of Jerusalem-artichokes vs Cassava:

• 100 calories of Jerusalem-artichokes have 5 times more Vitamin B1, 2.7 times more Vitamin B2, 3.3 times more Vitamin B3, 8.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cassava.
• While 100 kcal of Raw Cassava contain 2.3 times more Vitamin C than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Cassava provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Cassava have insufficient amounts of Vitamin B5
• Both Raw Jerusalem-artichokes as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Jerusalem-artichokes vs Cassava:

• 100 calories of Jerusalem-artichokes have 3.1 times more Copper, 27.6 times more Iron, 1.8 times more Magnesium, 6.3 times more Phosphorus, 3.5 times more Potassium and 2.9 times more Water than Cassava.
• While 100 kcal of Raw Cassava contain 2.9 times more Manganese than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes as well as Raw Cassava lack sufficient amounts of Calcium, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Jerusalem-artichokes have 12.4 times more Sugars, 1.9 times more Fiber and 3.2 times more Protein than Cassava.
• Both Jerusalem-artichokes and Cassava offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cassava provide inadequate amounts of Protein
• Both Raw Jerusalem-artichokes as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.