Comparing Nutrients in 1 kilogram Roasted Japanese Chestnuts VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Roasted Japanese Chestnuts	Cashew Nuts	Recommended Dietary Allowance
Energy	69.3% 2010kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	243% 78g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	347% 451g	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	53% 29.7g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.66mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.18mg	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	148% 590μg	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	311% 280mg	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

	Roasted Japanese Chestnuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	35% 350mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	811% 7.3mg	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	263% 21mg	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	898% 20.7mg	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	133% 930mg	847% 5930mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	NA	362% 199μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	13.5% 499g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Cashew Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Japanese 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 Roasted Japanese Chestnuts vs Cashew Nuts:

• 1 kilogram of Roasted Japanese Chestnuts has 2.4 times more Vitamin B9 and 56 times more Vitamin C than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 1.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Cashew Nuts provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Cashew Nuts have insufficient amounts of Vitamin C
• Both Roasted Japanese 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 Roasted Japanese Chestnuts vs Cashew Nuts:

• 1 kilogram of Roasted Japanese Chestnuts has 1.2 times more Manganese than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 3 times more Copper, 3.2 times more Iron, 4.6 times more Magnesium, 6.4 times more Phosphorus, 1.5 times more Potassium and 4 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Cashew Nuts contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Japanese Chestnuts has 1.5 times more Carbohydrate than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 2.8 times more Energy, 54.8 times more Fat, 66 times more Saturated Fat, 3.1 times more Omega 3, 41.8 times more Omega 6 and 6.1 times more Protein than Roasted Japanese Chestnuts.
• 1 kilogram of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6