Comparing Nutrients in 1 kilogram Cashew Butter VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Cashew Butter	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	202% 5870kcal	67.6% 1960kcal	2900kcal per day for Men 19-50 years
Fat	509% 494g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	480% 81.7g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	340% 442g	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	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.12mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	194% 2.52mg	271% 3.52mg	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	145% 580μg	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	447% 402mg	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	43% 430mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	2433% 22mg	464% 4.18mg	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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	614% 2580mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	146% 3.36mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	161% 5460mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	469% 51.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	14% 520g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cashew Butter has 2.2 times more Vitamin B1, 11.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.5 times more Vitamin B5 than Peeled European Chestnuts.
• While 1 kg of Peeled Raw European Chestnuts contains 1.4 times more Vitamin B6 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Cashew Butter and Peeled European Chestnuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cashew Butter have insufficient amounts of Vitamin C
• 1 kilogram of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Plain Cashew Butter no Salt as well as Peeled Raw 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 Peeled European Chestnuts:

• 1 kilogram of Cashew Butter has 2.3 times more Calcium, 5.2 times more Copper, 5.4 times more Iron, 8.6 times more Magnesium, 2.4 times more Manganese, 12 times more Phosphorus and 10.5 times more Zinc than Peeled European Chestnuts.
• Both Cashew Butter and Peeled European Chestnuts contain similar levels of Potassium per one kilogram.
• 1 kilogram of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cashew Butter has 3 times more Energy, 39.5 times more Fat, 41.5 times more Saturated Fat, 3.2 times more Omega 3, 18.6 times more Omega 6 and 10.8 times more Protein than Peeled European Chestnuts.
• While 1 kg of Peeled Raw European Chestnuts contains 1.6 times more Carbohydrate than Plain Cashew Butter no Salt.