Comparing Nutrients in 1 kilogram Cashew Butter VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Cashew Butter	Dried European Chestnuts	Recommended Dietary Allowance
Energy	202% 5870kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	509% 494g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	480% 81.7g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	595% 773g	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	308% 117g	38g per day for Men 19-50 years
Protein	314% 176g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.12mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	179% 8.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	194% 2.52mg	510% 6.63mg	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	273% 1090μg	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	167% 150mg	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	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	43% 430mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	2433% 22mg	722% 6.5mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	614% 2580mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	565% 13mg	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	250% 1750mg	700mg per day for Men 19-50 years
Potassium	161% 5460mg	290% 9860mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	469% 51.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	2.55% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Butter VS Dried European Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Cashew Butter versus 1 kg of Dried European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cashew Butter has 1.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried European Chestnuts.
• While 1 kg of Dried European Chestnuts contains 1.9 times more Vitamin B2, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Cashew Butter and Dried European Chestnuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cashew Butter have insufficient amounts of Vitamin C
• Both Plain Cashew Butter no Salt as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cashew Butter vs Dried European Chestnuts:

• 1 kilogram of Cashew Butter has 3.4 times more Copper, 2.1 times more Iron, 3.5 times more Magnesium, 2.6 times more Phosphorus, 6.4 times more Selenium and 14.7 times more Zinc than Dried European Chestnuts.
• While 1 kg of Dried European Chestnuts contains 1.6 times more Calcium, 1.6 times more Manganese, 1.8 times more Potassium and 2.5 times more Sodium than Plain Cashew Butter no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cashew Butter has 1.6 times more Energy, 11.1 times more Fat, 11.7 times more Saturated Fat, 5.2 times more Omega 6 and 2.7 times more Protein than Dried European Chestnuts.
• While 1 kg of Dried European Chestnuts contains 2.8 times more Carbohydrate and 5.9 times more Fiber than Plain Cashew Butter no Salt.
• Both Cashew Butter and Dried European Chestnuts offer comparable quantities of Omega 3 per one kilogram.