Comparing Nutrients in 1 kilogram Cashew Nuts VS Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	191% 5530kcal	77.2% 2240kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	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	232% 302g	377% 491g	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	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	353% 4.23mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	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	62.5% 250μg	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	5.56% 5mg	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	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	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	37% 370mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	2439% 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	835% 66.8mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	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	847% 5930mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	1.4% 52g	12% 440g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 2.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain more Vitamin A, 3.1 times more Vitamin B2, 2.7 times more Vitamin B9 and 72 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Chinese Chestnuts have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Cashew Nuts have 2.1 times more Calcium, 6 times more Copper, 4.7 times more Iron, 3.5 times more Magnesium, 6.2 times more Phosphorus, 1.5 times more Potassium and 6.6 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 8.5 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Chinese Chestnuts have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cashew Nuts have 2.5 times more Energy, 39.5 times more Fat, 47.5 times more Saturated Fat, 2.2 times more Omega 3, 30.2 times more Omega 6 and 4.3 times more Protein than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 1.6 times more Carbohydrate than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.