Comparing Nutrients in 1 kilogram Cashew Butter VS Raw European Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Butter	Raw European Chestnuts	Recommended Dietary Allowance
Energy	202% 5870kcal	73.4% 2130kcal	2900kcal per day for Men 19-50 years
Fat	509% 494g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	13.3% 4.25g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	480% 81.7g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	350% 455g	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	213% 81g	38g per day for Men 19-50 years
Protein	314% 176g	43.2% 24g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Raw 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	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	194% 2.52mg	289% 3.76mg	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	155% 620μg	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	478% 430mg	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	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	43% 430mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	2433% 22mg	497% 4.47mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	614% 2580mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	414% 9.5mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	161% 5460mg	152% 5180mg	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	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	13% 487g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cashew Butter has 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw European Chestnuts.
• While 1 kg of Raw European Chestnuts contains 1.5 times more Vitamin B6 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Cashew Butter and Raw European Chestnuts provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Cashew Butter have insufficient amounts of Vitamin C
• Both Plain Cashew Butter no Salt as well as 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 Raw European Chestnuts:

• 1 kilogram of Cashew Butter has 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 Cashew Butter and Raw European Chestnuts contain similar levels of Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cashew Butter has 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.
• While 1 kg of Raw European Chestnuts contains 1.7 times more Carbohydrate and 4.1 times more Fiber than Plain Cashew Butter no Salt.