Comparing Nutrients in 14 ounces Cashew Nuts VS Dried Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Cashew Nuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	75.7% 2195kcal	49.7% 1441kcal	2900kcal per day for Men 19-50 years
Fat	179% 174g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	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	92% 120g	244% 317g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	NA	38g per day for Men 19-50 years
Protein	129% 72.3g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	140% 1.68mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.66mg	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	25% 99μg	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	2.2% 2mg	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	24% 3.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	14.7% 147mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	968% 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	331% 26.5mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	276% 1159mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	286% 6.57mg	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	336% 2354mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.95% 35.3g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 1.6 times more Vitamin B1 than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain more Vitamin A, 5.1 times more Vitamin B2, 1.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 117 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Chinese Chestnuts have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Cashew Nuts 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 Nuts vs Dried Chinese Chestnuts:

• Raw Cashew Nuts have 1.3 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 3.8 times more Phosphorus and 4.1 times more Zinc than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain 1.6 times more Manganese than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Chinese Chestnuts have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cashew Nuts have 1.5 times more Energy, 24.2 times more Fat, 29.3 times more Saturated Fat, 1.4 times more Omega 3, 18.6 times more Omega 6 and 2.7 times more Protein than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain 2.6 times more Carbohydrate than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Dried Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.