Comparing Nutrients in 1 kilogram Cashew Nuts VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Cashew Nuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	191% 5530kcal	67.6% 1960kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	340% 442g	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	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.23mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	271% 3.52mg	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	145% 580μg	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	447% 402mg	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	37% 370mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	464% 4.18mg	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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	146% 3.36mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	142% 4840mg	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	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.4% 52g	14% 520g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Peeled European Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Cashew Nuts versus 1 kg of Peeled European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cashew Nuts has 2.9 times more Vitamin B1, 3.6 times more Vitamin B2 and 1.8 times more Vitamin B5 than Peeled European Chestnuts.
• While 1 kg of Peeled Raw European Chestnuts contains 2.3 times more Vitamin B9 and 80.4 times more Vitamin C than Raw Cashew Nuts.
• Both Cashew Nuts and Peeled European Chestnuts provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Cashew Nuts have insufficient amounts of Vitamin C
• 1 kilogram of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Raw Cashew Nuts as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cashew Nuts vs Peeled European Chestnuts:

• 1 kilogram of Cashew Nuts has 1.9 times more Calcium, 5.3 times more Copper, 7.1 times more Iron, 9.7 times more Magnesium, 4.9 times more Manganese, 15.6 times more Phosphorus, 1.4 times more Potassium and 11.8 times more Zinc than Peeled European Chestnuts.
• 1 kilogram of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cashew Nuts has 2.8 times more Energy, 35.1 times more Fat, 33.1 times more Saturated Fat, 17.7 times more Omega 6 and 11.2 times more Protein than Peeled European Chestnuts.
• While 1 kg of Peeled Raw European Chestnuts contains 1.5 times more Carbohydrate than Raw Cashew Nuts.
• Both Cashew Nuts and Peeled European Chestnuts offer comparable quantities of Omega 3 per one kilogram.