Comparing Nutrients in 1 kilogram Roasted Cashews VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Roasted Cashews	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	198% 5740kcal	69.3% 2010kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	347% 451g	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	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	93% 4.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	322% 4.18mg	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	148% 590μg	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	311% 280mg	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	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	45% 450mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	811% 7.3mg	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	263% 21mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	898% 20.7mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	0.46% 17g	13.5% 499g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Roasted Japanese Chestnuts per 1 kg

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

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

• 1 kilogram of Roasted Cashews has 2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 2.3 times more Vitamin B1, 1.6 times more Vitamin B6 and more Vitamin C than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Roasted Japanese Chestnuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin C
• Both Dry Roasted Cashew Nuts as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Cashews has 1.3 times more Calcium, 3 times more Copper, 2.9 times more Iron, 4.1 times more Magnesium, 5.3 times more Phosphorus, 1.3 times more Potassium and 3.9 times more Zinc than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 2.5 times more Manganese than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Cashews has 2.9 times more Energy, 57.9 times more Fat, 77.6 times more Saturated Fat, 8.1 times more Omega 3, 41.2 times more Omega 6 and 5.2 times more Protein than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 1.4 times more Carbohydrate than Dry Roasted Cashew Nuts.
• 1 kilogram of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6