Comparing Nutrients in 500 calories Jerusalem-artichokes VS Cassava

Weight per 500 calories

• Jerusalem-artichokes: 685g
• Cassava: 313g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.071% 0.068g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.04% 0.007g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	91% 119g	130g per day for Men 19-50 years
Sugars	91% 65.8g	7.33% 5.3g	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	29% 11g	15% 5.63g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Cassava	Recommended Dietary Allowance
Vitamin A	0.76% 6.85μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.7mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	21% 0.28mg	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	22.3% 89μg	21% 84.4μg	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	30.4% 27.4mg	71.5% 64.4mg	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	8.68% 1.3mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Cassava	Recommended Dietary Allowance
Calcium	9.6% 96mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	34.7% 0.31mg	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	291% 23.3mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	52% 1.2mg	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	76.3% 534mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	86.4% 2938mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	8.7% 4.8μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.83% 27.4mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	14.4% 534g	5.04% 187g	3700g per day for Men 19-50 years

Jerusalem-artichokes VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Jerusalem-artichokes or Cassava?

Lets compare vitamin content per 500 calories of Jerusalem-artichokes vs Cassava:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Jerusalem-artichokes vs Cassava:

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 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 500 calories.