Comparing Nutrients in 1 kilogram Cashew Butter VS Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Energy	202% 5870kcal	77.2% 2240kcal	2900kcal per day for Men 19-50 years
Fat	509% 494g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	480% 81.7g	15% 2.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	377% 491g	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	52.6% 20g	NA	38g per day for Men 19-50 years
Protein	314% 176g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.12mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	194% 2.52mg	315% 4.1mg	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	170% 680μg	170% 680μg	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	0% 0mg	400% 360mg	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

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	43% 430mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	2433% 22mg	403% 3.63mg	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	629% 50.3mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	614% 2580mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	696% 16mg	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	653% 4570mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	161% 5460mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	469% 51.6mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	12% 440g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cashew Butter vs Chinese Chestnuts:

• Plain Cashew Butter no Salt has 2 times more Vitamin B1, 2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Chinese Chestnuts have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Plain Cashew Butter no Salt as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cashew Butter vs Chinese Chestnuts:

• Plain Cashew Butter no Salt has 2.4 times more Calcium, 6 times more Copper, 3.6 times more Iron, 3.1 times more Magnesium, 4.8 times more Phosphorus, 1.2 times more Potassium, 5 times more Sodium and 5.9 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 2 times more Manganese and 14.8 times more Water than Plain Cashew Butter no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Plain Cashew Butter no Salt has 2.6 times more Energy, 44.5 times more Fat, 59.5 times more Saturated Fat, 6.1 times more Omega 3, 31.7 times more Omega 6 and 4.2 times more Protein than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 1.8 times more Carbohydrate than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.