Comparing Nutrients in 1 kilogram Dried Chinese Chestnuts VS Cashew Nuts

Macros Ratio

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

Macro Nutrients

	Dried Chinese Chestnuts	Cashew Nuts	Recommended Dietary Allowance
Energy	125% 3630kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	243% 78g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	24.6% 4.2g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	614% 798g	232% 302g	130g per day for Men 19-50 years
Sugars	NA	81.5% 59g	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	NA	0.69% 0.5g	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 58g	g per day for Men 19-50 years
Fiber	NA	87% 33g	38g per day for Men 19-50 years
Protein	122% 68.2g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	512% 6.66mg	321% 4.17mg	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	275% 1100μg	62.5% 250μg	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	650% 585mg	5.56% 5mg	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	NA	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chinese Chestnuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	29% 290mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	2439% 22mg	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	286% 23mg	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	1131% 26mg	720% 16.6mg	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	221% 1550mg	847% 5930mg	700mg per day for Men 19-50 years
Potassium	214% 7260mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	NA	362% 199μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	2.4% 89g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Chinese Chestnuts VS Cashew Nuts per 1 kg

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

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

• 1 kilogram of Dried Chinese Chestnuts has 5.1 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 117 times more Vitamin C than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 1.6 times more Vitamin B1 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Cashew Nuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cashew Nuts have insufficient amounts of Vitamin C
• Both Dried Chinese Chestnuts as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Chinese Chestnuts has 1.6 times more Manganese than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 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.
• Both Dried Chinese Chestnuts and Cashew Nuts contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Chinese Chestnuts has 2.6 times more Carbohydrate than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 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.