Comparing Nutrients in 1 kilogram Cassava VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Cassava	Cooked Artichokes	Recommended Dietary Allowance
Energy	55% 1600kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	92% 120g	130g per day for Men 19-50 years
Sugars	23.4% 17g	13.7% 9.9g	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	0.28% 0.2g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 7.3g	g per day for Men 19-50 years
Fiber	47.4% 18g	150% 57g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Artichokes	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	72.5% 0.87mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	62.3% 0.81mg	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	67.5% 270μg	223% 890μg	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	229% 206mg	82.2% 74mg	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	16% 19μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Artichokes	Recommended Dietary Allowance
Calcium	16% 160mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	141% 1.27mg	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	33.8% 2.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	98% 2.25mg	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	38.6% 270mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	16% 597g	22.7% 841g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Artichokes per 1 kg

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

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

• 1 kilogram of Cassava has 1.7 times more Vitamin B1 and 2.8 times more Vitamin C than Cooked Artichokes.
• While 1 kg of Boiled and Drained Artichokes contains 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.3 times more Vitamin B9 and 7.8 times more Vitamin K than Raw Cassava.
• Both Cassava and Cooked Artichokes provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin K
• Both Raw Cassava as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Cooked Artichokes:

• 1 kilogram of Cassava has 1.7 times more Manganese than Cooked Artichokes.
• While 1 kg of Boiled and Drained Artichokes contains 1.3 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 2.7 times more Phosphorus, 4.3 times more Sodium and 1.4 times more Water than Raw Cassava.
• Both Cassava and Cooked Artichokes contain similar levels of Potassium and Zinc per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Boiled and Drained Artichokes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 3 times more Energy, 3.2 times more Carbohydrate and 1.7 times more Sugars than Cooked Artichokes.
• While 1 kg of Boiled and Drained Artichokes contains 2.2 times more Omega 3, 3.2 times more Fiber and 2.1 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Artichokes provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled and Drained Artichokes provide inadequate amounts of Omega 6 in one kilogram.