Comparing Nutrients in 14 ounces Roasted Chinese Chestnuts VS Cashew Butter

Macros Ratio

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

Macro Nutrients

	Roasted Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Energy	32.7% 949kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	4.87% 4.72g	202% 196g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	121% 38.7g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	42.4% 0.68g	1.6g per day for Men 19-50 years
Omega 6	6.42% 1.1g	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	160% 208g	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	31.8% 17.8g	124% 69.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	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	71.4% 286μg	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	169% 152mg	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

	Roasted Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	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	74.4% 5.95mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	244% 1024mg	420mg per day for Men 19-50 years
Manganese	295% 6.78mg	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	58% 405mg	259% 1814mg	700mg per day for Men 19-50 years
Potassium	55.7% 1893mg	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	1.06% 16mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	186% 20.5mg	11mg per day for Men 19-50 years
Water	4.3% 160g	0.32% 11.7g	3700g per day for Men 19-50 years

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

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

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

• Roasted Chinese Chestnuts have 2.1 times more Manganese and 13.6 times more Water than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 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, 3.8 times more Sodium and 5.5 times more Zinc than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Plain Cashew Butter no Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Roasted Chinese Chestnuts have 1.9 times more Carbohydrate than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 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.
• Both Roasted Chinese Chestnuts as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.