Comparing Nutrients in 14 ounces Cashew Butter VS Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Energy	80.3% 2330kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	202% 196g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	121% 38.7g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	42.4% 0.68g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	6.02% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	150% 195g	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	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	125% 1.63mg	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	67.5% 270μg	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	159% 143mg	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	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	17% 171mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	966% 8.7mg	160% 1.44mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	244% 1024mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	141% 3.23mg	276% 6.35mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	63.7% 2167mg	52% 1774mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	4.7% 174g	3700g per day for Men 19-50 years

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

• Plain Cashew Butter no Salt has 2 times more Vitamin B1, 2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Chinese Chestnuts have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Plain Cashew Butter no Salt as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Plain Cashew Butter no Salt has 2.4 times more Calcium, 6 times more Copper, 3.6 times more Iron, 3.1 times more Magnesium, 4.8 times more Phosphorus, 1.2 times more Potassium, 5 times more Sodium and 5.9 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 2 times more Manganese and 14.8 times more Water than Plain Cashew Butter no Salt.

Comparison of macro-nutrients per 14 ounces:

• Plain Cashew Butter no Salt has 2.6 times more Energy, 44.5 times more Fat, 59.5 times more Saturated Fat, 6.1 times more Omega 3, 31.7 times more Omega 6 and 4.2 times more Protein than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 1.8 times more Carbohydrate than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.