Comparing Nutrients in 1 kilogram Cashew Nuts VS Roasted Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	191% 5530kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	16% 2.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	403% 524g	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	80% 44.8g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.23mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	336% 4.37mg	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	180% 720μg	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	427% 384mg	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	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	37% 370mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	430% 3.87mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	743% 17mg	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	146% 1020mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	140% 4770mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	1.4% 52g	11% 402g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 2.8 times more Vitamin B1 and 1.5 times more Vitamin B5 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B9 and 76.8 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Roasted Chinese Chestnuts have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Cashew Nuts as well as Roasted 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 Roasted Chinese Chestnuts:

• Raw Cashew Nuts have 1.9 times more Calcium, 5.7 times more Copper, 4.5 times more Iron, 3.2 times more Magnesium, 5.8 times more Phosphorus, 1.4 times more Potassium and 6.2 times more Zinc than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 7.7 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Roasted Chinese Chestnuts have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cashew Nuts have 2.3 times more Energy, 36.8 times more Fat, 44.5 times more Saturated Fat, 2.1 times more Omega 3, 28.3 times more Omega 6 and 4.1 times more Protein than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.7 times more Carbohydrate than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.