Comparing Nutrients in 14 ounces Boiled Chinese Chestnuts VS Cashew Butter

Macros Ratio

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

Macro Nutrients

	Boiled Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Energy	21% 607kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	202% 196g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	121% 38.7g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	42.4% 0.68g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	191% 32.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	84% 109g	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	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	124% 69.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.2% 1.5mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.8% 1.1mg	77% 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	45.6% 183μg	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	109% 98mg	0% 0mg	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

	Boiled Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	966% 8.7mg	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	48% 3.85mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	244% 1024mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	141% 3.23mg	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	37.4% 262mg	259% 1814mg	700mg per day for Men 19-50 years
Potassium	35.7% 1214mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	NA	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	186% 20.5mg	11mg per day for Men 19-50 years
Water	6.6% 244g	0.32% 11.7g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Chinese Chestnuts have more Vitamin C than Cashew Butter.
• While 14 oz of Plain Cashew Butter no Salt contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Cashew Butter provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cashew Butter have insufficient amounts of Vitamin C
• Both Boiled and Steamed Chinese Chestnuts as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Chinese Chestnuts have 1.3 times more Manganese than Cashew Butter.
• While 14 oz of Plain Cashew Butter no Salt contain 3.6 times more Calcium, 8.8 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 6.9 times more Phosphorus, 1.8 times more Potassium and 8.6 times more Zinc than Boiled and Steamed Chinese Chestnuts.
• 14 ounces of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Chinese Chestnuts have 1.2 times more Carbohydrate than Cashew Butter.
• While 14 oz of Plain Cashew Butter no Salt contain 3.8 times more Energy, 65 times more Fat, 87.2 times more Saturated Fat, 9 times more Omega 3, 46.1 times more Omega 6 and 6.1 times more Protein than Boiled and Steamed Chinese Chestnuts.
• 14 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6