Comparing Nutrients in 14 ounces Raw European Chestnuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Raw European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Energy	29% 845kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	9.25% 8.97g	202% 196g	97g per day for Men 19-50 years
Saturated Fat	5.27% 1.7g	121% 38.7g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	42.4% 0.68g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.17g	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	139% 181g	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	84.6% 32g	21% 7.94g	38g per day for Men 19-50 years
Protein	17% 9.6g	124% 69.7g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.7% 0.94mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.2% 4.68mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	61.5% 246μg	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	190% 171mg	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

	Raw European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	10.7% 107mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	50% 4mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	244% 1024mg	420mg per day for Men 19-50 years
Manganese	164% 3.78mg	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	52.7% 369mg	259% 1814mg	700mg per day for Men 19-50 years
Potassium	60.5% 2056mg	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	0.79% 12mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	186% 20.5mg	11mg per day for Men 19-50 years
Water	5.2% 193g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Cashew Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw European 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 Raw European Chestnuts vs Cashew Butter:

• 14 ounces of Raw European Chestnuts have 1.5 times more Vitamin B6 and more Vitamin C than Cashew Butter.
• While 14 oz of Plain Cashew Butter no Salt contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw European Chestnuts.
• Both Raw European Chestnuts and Cashew Butter provide similar amounts of Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Cashew Butter have insufficient amounts of Vitamin C
• Both Raw European 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 Raw European Chestnuts vs Cashew Butter:

• 14 oz of Plain Cashew Butter no Salt contain 1.6 times more Calcium, 4.9 times more Copper, 5 times more Iron, 8.1 times more Magnesium, 4.9 times more Phosphorus and 9.9 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Cashew Butter contain similar levels of Manganese and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw European Chestnuts have 1.7 times more Carbohydrate and 4.1 times more Fiber than Cashew Butter.
• While 14 oz of Plain Cashew Butter no Salt contain 2.8 times more Energy, 21.9 times more Fat, 23 times more Saturated Fat, 1.8 times more Omega 3, 10.2 times more Omega 6 and 7.3 times more Protein than Raw European Chestnuts.