Comparing Nutrients in 14 ounces Cashew Butter VS Dried Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Butter	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	80.3% 2330kcal	49.7% 1441kcal	2900kcal per day for Men 19-50 years
Fat	202% 196g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	121% 38.7g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	42.4% 0.68g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	244% 317g	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	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	203% 2.64mg	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	109% 437μg	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	258% 232mg	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	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	17% 171mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	966% 8.7mg	260% 2.34mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	244% 1024mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	141% 3.23mg	449% 10.3mg	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	259% 1814mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	63.7% 2167mg	84.7% 2881mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.95% 35.3g	3700g per day for Men 19-50 years

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

• Plain Cashew Butter no Salt has 1.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain more Vitamin A, 1.6 times more Vitamin B2, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Dried Chinese Chestnuts have similar amounts of Vitamin B1 per 14 oz.
• Both Plain Cashew Butter no Salt as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Plain Cashew Butter no Salt has 1.5 times more Calcium, 3.7 times more Copper, 2.2 times more Iron, 1.9 times more Magnesium, 2.9 times more Phosphorus, 3 times more Sodium and 3.7 times more Zinc than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain 3.2 times more Manganese and 1.3 times more Potassium than Plain Cashew Butter no Salt.

Comparison of macro-nutrients per 14 ounces:

• Plain Cashew Butter no Salt has 1.6 times more Energy, 27.3 times more Fat, 36.7 times more Saturated Fat, 3.8 times more Omega 3, 19.5 times more Omega 6 and 2.6 times more Protein than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain 2.9 times more Carbohydrate than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt as well as Dried Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.