Comparing Nutrients in 7 ounces Cassava VS Jerusalem-artichokes

Macros Ratio

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

Macro Nutrients

	Cassava	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	11% 318kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.02% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	26.3% 19g	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	9.4% 3.57g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Cassava	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	11.8% 0.15mg	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	13.4% 53.6μg	6.45% 25.8μg	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	45.4% 41mg	8.8% 7.94mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	31% 0.28mg	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	6.7% 0.54mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	5.18% 0.12mg	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	7.65% 53.6mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Jerusalem-artichokes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Jerusalem-artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Jerusalem-artichokes:

• 7 ounces of Cassava have 2.1 times more Vitamin B9 and 5.2 times more Vitamin C than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 3.7 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Jerusalem-artichokes provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• Both Raw Cassava as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Jerusalem-artichokes:

• 7 ounces of Cassava have 1.2 times more Magnesium, 6.4 times more Manganese and 2.8 times more Zinc than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 1.4 times more Copper, 12.6 times more Iron, 2.9 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Water than Raw Cassava.
• 7 ounces of Jerusalem-artichokes lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Jerusalem-artichokes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.2 times more Energy and 2.2 times more Carbohydrate than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 5.6 times more Sugars and 1.5 times more Protein than Raw Cassava.
• Both Cassava and Jerusalem-artichokes offer comparable quantities of Fiber per seven ounces.
• Both Raw Cassava as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Jerusalem-artichokes

What are the health benefits of Cassava compared to Jerusalem-artichokes?

Cassava is a good source of carbohydrates, fiber, and certain vitamins and minerals like vitamin C, manganese, and folate. Jerusalem artichokes, on the other hand, are rich in inulin, a type of prebiotic fiber that supports gut health and may help improve digestion. Both can be part of a healthy vegan diet, but Jerusalem artichokes may offer additional benefits for gut health.

Can I lose weight easier by eating more Cassava or Jerusalem-artichokes?

Both cassava and Jerusalem artichokes are starchy vegetables that can be part of a healthy diet, but they are not necessarily the best choices for weight loss. To lose weight more easily, focus on incorporating a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are typically lower in calories and higher in fiber, which can help you feel full and satisfied while promoting weight loss. Remember to also consider portion sizes and overall calorie intake to support your weight loss goals.

Should I eat more Cassava or more Jerusalem-artichokes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both cassava and Jerusalem artichokes are not particularly high in protein. Instead, consider incorporating protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet to support muscle growth and recovery. Additionally, make sure to consume an adequate amount of calories and engage in strength training exercises to promote muscle development.

What is the environmental impact of producing Cassava compared to Jerusalem-artichokes?

Cassava and Jerusalem artichokes are both environmentally friendly crops, but Jerusalem artichokes have a slight edge in terms of sustainability. Jerusalem artichokes require less water and fertilizer compared to cassava, making them a more environmentally friendly option. Additionally, Jerusalem artichokes have a higher yield per acre, which can help reduce land use and minimize the overall environmental impact of production.