Comparing Nutrients in 1 kilogram Roasted Cashews VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Roasted Cashews	Chinese Chestnuts	Recommended Dietary Allowance
Energy	198% 5740kcal	77.2% 2240kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	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	251% 327g	377% 491g	130g per day for Men 19-50 years
Sugars	69% 50g	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	79% 30g	NA	38g per day for Men 19-50 years
Protein	273% 153g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	167% 2mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	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	173% 690μg	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	61.3% 9.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	45% 450mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	2467% 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	750% 60mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	700% 4900mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	0.46% 17g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Chinese Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Cashews versus 1 kg of Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Cashews vs Chinese Chestnuts:

• 1 kilogram of Roasted Cashews has 1.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B5 than Chinese Chestnuts.
• While 1 kg of Raw Chinese Chestnuts contains 1.6 times more Vitamin B6 and more Vitamin C than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Chinese Chestnuts provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin C
• Both Dry Roasted Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Cashews vs Chinese Chestnuts:

• 1 kilogram of Roasted Cashews has 2.5 times more Calcium, 6.1 times more Copper, 4.3 times more Iron, 3.1 times more Magnesium, 5.1 times more Phosphorus, 1.3 times more Potassium and 6.4 times more Zinc than Chinese Chestnuts.
• While 1 kg of Raw Chinese Chestnuts contains 1.9 times more Manganese than Dry Roasted Cashew Nuts.
• 1 kilogram of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Cashews has 2.6 times more Energy, 41.8 times more Fat, 55.8 times more Saturated Fat, 5.8 times more Omega 3, 29.7 times more Omega 6 and 3.6 times more Protein than Chinese Chestnuts.
• While 1 kg of Raw Chinese Chestnuts contains 1.5 times more Carbohydrate than Dry Roasted Cashew Nuts.
• 1 kilogram of Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6