Comparing Nutrients in 100 grams Artichokes VS Cassava

Macros Ratio

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

Macro Nutrients

	Artichokes	Cassava	Recommended Dietary Allowance
Energy	1.62% 47kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	29.3% 38g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	2.34% 1.7g	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	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	14.2% 5.4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Cassava	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.54% 1.05mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.92% 0.12mg	6.77% 0.088mg	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	17% 68μg	6.75% 27μg	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	13% 11.7mg	23% 20.6mg	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	1.27% 0.19mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Cassava	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	11% 0.1mg	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	16% 1.28mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	16.7% 0.38mg	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	13% 90mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	6.27% 94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.3% 85g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Cassava per 100 g

Compare the macro and micronutrient content in 100 g of Artichokes versus 100 g of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Artichokes vs Cassava:

• 100 grams of Artichokes have 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 100 g of Raw Cassava contain 1.8 times more Vitamin C than Raw Artichokes.
• Both Artichokes and Cassava provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Artichokes vs Cassava:

• 100 grams of Artichokes have 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 100 g of Raw Cassava contain 1.5 times more Manganese than Raw Artichokes.
• 100 grams of Cassava lack sufficient amounts of Calcium
• Both Raw Artichokes as well as Raw Cassava lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Artichokes have 3 times more Fiber and 2.4 times more Protein than Cassava.
• While 100 g of Raw Cassava contain 3.4 times more Energy, 3.6 times more Carbohydrate and 1.7 times more Sugars than Raw Artichokes.
• 100 grams 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 100 grams.