Comparing Nutrients in 7 ounces Artichokes VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Artichokes	Cashew Nuts	Recommended Dietary Allowance
Energy	3.2% 93kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	46% 60g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	16% 11.7g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 11.5g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	63.7% 0.83mg	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	33.7% 135μg	12.4% 49.6μg	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	25.8% 23.2mg	1.1% 0.99mg	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	2.5% 0.38mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Cashew Nuts	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	484% 4.36mg	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	31.8% 2.54mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	143% 3.3mg	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	25.5% 179mg	168% 1177mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	4.56% 169g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Cashew Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Artichokes versus 7 oz of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Artichokes vs Cashew Nuts:

• 7 ounces of Artichokes have 2.7 times more Vitamin B9 and 23.4 times more Vitamin C than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 5.9 times more Vitamin B1, 2.6 times more Vitamin B5, 3.6 times more Vitamin B6, 4.7 times more Vitamin E and 2.3 times more Vitamin K than Raw Artichokes.
• Both Artichokes and Cashew Nuts provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Artichokes have insufficient amounts of Vitamin E
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Artichokes as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Artichokes vs Cashew Nuts:

• 7 ounces of Artichokes have 7.8 times more Sodium and 16.3 times more Water than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 9.5 times more Copper, 5.2 times more Iron, 4.9 times more Magnesium, 6.5 times more Manganese, 6.6 times more Phosphorus, 1.8 times more Potassium, 99.5 times more Selenium and 11.8 times more Zinc than Raw Artichokes.
• Both Artichokes and Cashew Nuts contain similar levels of Calcium per seven ounces.
• 7 ounces of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Artichokes have 1.6 times more Fiber than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 11.8 times more Energy, 292.3 times more Fat, 216.2 times more Saturated Fat, 3.6 times more Omega 3, 169.2 times more Omega 6, 2.9 times more Carbohydrate, 6 times more Sugars and 5.6 times more Protein than Raw Artichokes.
• 7 ounces of Artichokes provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Artichokes VS Cashew Nuts

What are the health benefits of Artichokes compared to Cashew Nuts?

Artichokes are a good source of fiber, antioxidants, and vitamins C and K, which can support digestion and heart health. Cashew nuts are rich in healthy fats, protein, and minerals like magnesium and zinc, which can help with energy production and immune function. Both can be part of a balanced vegan diet, offering unique nutritional benefits.

Can I lose weight easier by eating more Artichokes or Cashew Nuts?

Both artichokes and cashew nuts can be part of a healthy weight loss diet, but they have different nutritional profiles. Artichokes are low in calories and high in fiber, which can help you feel full and satisfied, making it easier to consume fewer calories overall. Cashew nuts, on the other hand, are calorie-dense but also contain healthy fats and protein, which can help keep you full and provide sustained energy. In general, incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins like nuts and seeds can support weight loss efforts. It's important to focus on overall dietary patterns and portion sizes rather than relying on one specific food for weight loss.

Should I eat more Artichokes or more Cashew Nuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Cashew nuts are a good source of healthy fats and protein, but artichokes are not as high in protein. For muscle building, it would be more beneficial to include more protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds like cashews in your diet.

What is the environmental impact of producing Artichokes compared to Cashew Nuts?

Artichokes have a lower environmental impact compared to cashew nuts. Artichokes require less water, land, and resources to grow compared to cashew nuts, which are a more resource-intensive crop. Additionally, cashew nuts are often grown in regions where deforestation occurs to make way for cashew plantations, further contributing to environmental degradation. Choosing artichokes over cashew nuts can help reduce your environmental footprint.