Comparing Nutrients in 14 ounces Cashew Butter VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Cashew Butter	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	80.3% 2330kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	202% 196g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	121% 38.7g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	42.4% 0.68g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	4.13% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	103% 134g	130g per day for Men 19-50 years
Sugars	NA	NA	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	21% 7.94g	NA	38g per day for Men 19-50 years
Protein	124% 69.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	30.2% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	85.8% 1.1mg	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	67.5% 270μg	45.6% 183μg	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	0% 0mg	109% 98mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	17% 171mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	966% 8.7mg	110% 0.99mg	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	250% 20mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	244% 1024mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	141% 3.23mg	189% 4.35mg	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	259% 1814mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	63.7% 2167mg	35.7% 1214mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	6.6% 244g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cashew Butter vs Boiled Chinese Chestnuts:

• Plain Cashew Butter no Salt has 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Boiled and Steamed Chinese Chestnuts have similar amounts of Vitamin B6 per 14 oz.
• Both Plain Cashew Butter no Salt as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cashew Butter vs Boiled Chinese Chestnuts:

• Plain Cashew Butter no Salt has 3.6 times more Calcium, 8.8 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 6.9 times more Phosphorus, 1.8 times more Potassium, 7.5 times more Sodium and 8.6 times more Zinc than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 1.3 times more Manganese and 20.8 times more Water than Plain Cashew Butter no Salt.

Comparison of macro-nutrients per 14 ounces:

• Plain Cashew Butter no Salt has 3.8 times more Energy, 65 times more Fat, 87.2 times more Saturated Fat, 9 times more Omega 3, 46.1 times more Omega 6 and 6.1 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Plain Cashew Butter no Salt and Boiled and Steamed Chinese Chestnuts have similar amounts of Carbohydrate per 14 oz.
• Both Plain Cashew Butter no Salt as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.