Comparing Nutrients in 1 kilogram Chinese Chestnuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Chinese Chestnuts	8%	4%	88%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Energy	77.2% 2240kcal	202% 5870kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	509% 494g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	305% 98g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	480% 81.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	377% 491g	212% 276g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	52.6% 20g	38g per day for Men 19-50 years
Protein	75% 42g	314% 176g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	260% 3.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	315% 4.1mg	194% 2.52mg	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	170% 680μg	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	400% 360mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	18% 180mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	403% 3.63mg	2433% 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	176% 14mg	629% 50.3mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	614% 2580mg	420mg per day for Men 19-50 years
Manganese	696% 16mg	354% 8.15mg	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	137% 960mg	653% 4570mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	161% 5460mg	3400mg per day for Men 19-50 years
Selenium	NA	209% 115μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	469% 51.6mg	11mg per day for Men 19-50 years
Water	12% 440g	0.8% 29.6g	3700g per day for Men 19-50 years

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

• Raw Chinese Chestnuts have more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 2 times more Vitamin B1, 2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts and Plain Cashew Butter no Salt have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Chinese Chestnuts as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Chinese Chestnuts have 2 times more Manganese and 14.8 times more Water than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 2.4 times more Calcium, 6 times more Copper, 3.6 times more Iron, 3.1 times more Magnesium, 4.8 times more Phosphorus, 5 times more Sodium and 5.9 times more Zinc than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts and Plain Cashew Butter no Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Chinese Chestnuts have 1.8 times more Carbohydrate than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 2.6 times more Energy, 44.5 times more Fat, 59.5 times more Saturated Fat, 6.1 times more Omega 3, 31.7 times more Omega 6 and 4.2 times more Protein than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.