Comparing Nutrients in 14 ounces Cashew Butter VS Roasted Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Butter	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	80.3% 2330kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	202% 196g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	121% 38.7g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	42.4% 0.68g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	6.42% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	160% 208g	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	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	133% 1.73mg	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	71.4% 286μg	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	169% 152mg	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	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	17% 171mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	966% 8.7mg	171% 1.54mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	244% 1024mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	141% 3.23mg	295% 6.78mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	63.7% 2167mg	55.7% 1893mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	4.3% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Butter VS Roasted Chinese Chestnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cashew Butter versus 14 oz of Roasted Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cashew Butter have 2.1 times more Vitamin B1, 2.1 times more Vitamin B2 and 2 times more Vitamin B5 than Roasted Chinese Chestnuts.
• While 14 oz of Roasted Chinese Chestnuts contain 1.7 times more Vitamin B6 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Cashew Butter and Roasted Chinese Chestnuts provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Cashew Butter have insufficient amounts of Vitamin C
• Both Plain Cashew Butter no Salt as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cashew Butter have 2.3 times more Calcium, 5.7 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 4.5 times more Phosphorus and 5.5 times more Zinc than Roasted Chinese Chestnuts.
• While 14 oz of Roasted Chinese Chestnuts contain 2.1 times more Manganese than Plain Cashew Butter no Salt.
• Both Cashew Butter and Roasted Chinese Chestnuts contain similar levels of Potassium per 14 ounces.
• 14 ounces of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cashew Butter have 2.5 times more Energy, 41.5 times more Fat, 55.8 times more Saturated Fat, 5.7 times more Omega 3, 29.7 times more Omega 6 and 3.9 times more Protein than Roasted Chinese Chestnuts.
• While 14 oz of Roasted Chinese Chestnuts contain 1.9 times more Carbohydrate than Plain Cashew Butter no Salt.
• 14 ounces of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6