Comparing Nutrients in 1 kilogram Artichokes VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Cassava	3%	2%	95%

Macro Nutrients

	Artichokes	Cassava	Recommended Dietary Allowance
Energy	16.2% 470kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	293% 381g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	23.4% 17g	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	142% 54g	47.4% 18g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Cassava	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	67.7% 0.88mg	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	170% 680μg	67.5% 270μg	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	130% 117mg	229% 206mg	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	12.7% 1.9mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Cassava	Recommended Dietary Allowance
Calcium	44% 440mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	111% 1mg	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	160% 13mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	167% 3.84mg	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	129% 900mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	62.7% 940mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23% 849g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Artichokes versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Artichokes vs Cassava:

• 1 kilogram of Artichokes has 1.4 times more Vitamin B2, 1.2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 7.8 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.8 times more Vitamin C than Raw Artichokes.
• Both Artichokes and Cassava provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin K
• Both Raw Artichokes as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Artichokes vs Cassava:

• 1 kilogram of Artichokes has 2.8 times more Calcium, 2.3 times more Copper, 4.7 times more Iron, 2.9 times more Magnesium, 3.3 times more Phosphorus, 1.4 times more Potassium, 6.7 times more Sodium, 1.4 times more Zinc and 1.4 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.5 times more Manganese than Raw Artichokes.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Raw Artichokes as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Artichokes has 3 times more Fiber and 2.4 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 3.4 times more Energy, 3.6 times more Carbohydrate and 1.7 times more Sugars than Raw Artichokes.
• 1 kilogram of Artichokes provide inadequate amounts of Energy
• Both Raw Artichokes as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.