Comparing Nutrients in 1 kilogram Cashew Nuts VS Dried Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	191% 5530kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	8.3% 2.66g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	24.6% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	614% 798g	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	122% 68.2g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.23mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	512% 6.66mg	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	275% 1100μg	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	650% 585mg	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	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	37% 370mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	656% 5.9mg	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	286% 23mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	1131% 26mg	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	221% 1550mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	214% 7260mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	128% 14mg	11mg per day for Men 19-50 years
Water	1.4% 52g	2.4% 89g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 1.6 times more Vitamin B1 than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain more Vitamin A, 5.1 times more Vitamin B2, 1.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 117 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Chinese Chestnuts have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Raw Cashew Nuts as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Cashew Nuts have 1.3 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 3.8 times more Phosphorus and 4.1 times more Zinc than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain 1.6 times more Manganese than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Chinese Chestnuts have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cashew Nuts have 1.5 times more Energy, 24.2 times more Fat, 29.3 times more Saturated Fat, 1.4 times more Omega 3, 18.6 times more Omega 6 and 2.7 times more Protein than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain 2.6 times more Carbohydrate than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Dried Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.