Comparing Nutrients in 100 grams 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	5.5% 160kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	9.2% 12g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.37% 0.99g	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	0.028% 0.02g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	15% 5.7g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	5.16% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Artichokes	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	7.25% 0.087mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	6.23% 0.081mg	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	6.75% 27μg	22.3% 89μg	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	23% 20.6mg	8.22% 7.4mg	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	1.27% 0.19mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Artichokes	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	14% 0.13mg	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	3.38% 0.27mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	9.8% 0.23mg	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	3.86% 27mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Artichokes per 100 g

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

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

• 100 grams of Cassava have 1.7 times more Vitamin B1 and 2.8 times more Vitamin C than Cooked Artichokes.
• While 100 g of Boiled and Drained Artichokes contain 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Cassava vs Cooked Artichokes:

• 100 grams of Cassava have 1.7 times more Manganese than Cooked Artichokes.
• While 100 g of Boiled and Drained Artichokes contain 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 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Boiled and Drained Artichokes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 3 times more Energy, 3.2 times more Carbohydrate and 1.7 times more Sugars than Cooked Artichokes.
• While 100 g of Boiled and Drained Artichokes contain 2.2 times more Omega 3, 3.2 times more Fiber and 2.1 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 3
• 100 grams 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 100 grams.