Comparing Nutrients in 14 ounces Oil Roasted Cashews VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Oil Roasted Cashews	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	79.4% 2302kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	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	91% 119g	103% 134g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 19.2g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	NA	38g per day for Men 19-50 years
Protein	119% 67g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	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	120% 1.44mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	30.2% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	25% 99μg	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	1.32% 1.2mg	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	24.3% 3.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	17% 171mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	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	300% 24mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	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	301% 2108mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	35.7% 1214mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	0.37% 14g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Boiled Chinese Chestnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil Roasted Cashews vs Boiled Chinese Chestnuts:

• 14 ounces of Oil Roasted Cashews have 3.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.3 times more Vitamin B5 than Boiled Chinese Chestnuts.
• While 14 oz of Boiled and Steamed Chinese Chestnuts contain 1.8 times more Vitamin B9 and 82.3 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Boiled Chinese Chestnuts provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Oil Roasted Cashew Nuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Cashews vs Boiled Chinese Chestnuts:

• 14 ounces of Oil Roasted Cashews have 3.6 times more Calcium, 8.2 times more Copper, 6.2 times more Iron, 4.7 times more Magnesium, 1.5 times more Manganese, 8 times more Phosphorus, 2.1 times more Potassium and 8.9 times more Zinc than Boiled Chinese Chestnuts.
• 14 ounces of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Cashews have 3.8 times more Energy, 62.9 times more Fat, 75.7 times more Saturated Fat, 3.6 times more Omega 3, 47.9 times more Omega 6 and 5.8 times more Protein than Boiled Chinese Chestnuts.
• Both Oil Roasted Cashews and Boiled Chinese Chestnuts offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6