Comparing Nutrients in 1 kilogram Cashew Nuts VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Cashew Nuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	191% 5530kcal	52.8% 1530kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	7.84% 7.6g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	259% 336g	130g per day for Men 19-50 years
Sugars	81.5% 59g	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	0.69% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 58g	NA	g per day for Men 19-50 years
Fiber	87% 33g	NA	38g per day for Men 19-50 years
Protein	325% 182g	51.4% 29g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.23mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	76.2% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	216% 2.8mg	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	62.5% 250μg	115% 460μg	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	5.56% 5mg	274% 247mg	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	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	37% 370mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	277% 2.5mg	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	835% 66.8mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	477% 11mg	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	847% 5930mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	90% 3060mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	1.4% 52g	16.6% 616g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cashew Nuts vs Boiled Chinese Chestnuts:

• Raw Cashew Nuts have 3.8 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 2.1 times more Vitamin B2, 1.8 times more Vitamin B9 and 49.4 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cashew Nuts vs Boiled Chinese Chestnuts:

• Raw Cashew Nuts have 3.1 times more Calcium, 8.8 times more Copper, 6.9 times more Iron, 5 times more Magnesium, 1.5 times more Manganese, 9 times more Phosphorus, 2.2 times more Potassium and 9.6 times more Zinc than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 11.8 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cashew Nuts have 3.6 times more Energy, 57.7 times more Fat, 69.5 times more Saturated Fat, 3.3 times more Omega 3, 44 times more Omega 6 and 6.3 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Raw Cashew Nuts and Boiled and Steamed Chinese Chestnuts have similar amounts of Carbohydrate per 1 kg.
• Both Raw Cashew Nuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.