Comparing Nutrients in 1 pound Cashew Butter VS Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Energy	92% 2663kcal	35% 1016kcal	2900kcal per day for Men 19-50 years
Fat	231% 224g	5.2% 5.03g	97g per day for Men 19-50 years
Saturated Fat	138% 44.3g	2.32% 0.74g	32g per day for Men 19-50 years
Omega 3	48.5% 0.78g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	218% 37g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	171% 223g	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	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	142% 79.7g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.14mg	143% 1.86mg	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	77% 308μg	77% 308μg	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	0% 0mg	181% 163mg	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

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	1104% 9.93mg	183% 1.65mg	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	285% 23mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	279% 1170mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	316% 7.26mg	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	296% 2073mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	73% 2477mg	59.6% 2028mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	NA	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	5.4% 199g	3700g per day for Men 19-50 years

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

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

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

• Plain Cashew Butter no Salt has 2.4 times more Calcium, 6 times more Copper, 3.6 times more Iron, 3.1 times more Magnesium, 4.8 times more Phosphorus, 1.2 times more Potassium, 5 times more Sodium and 5.9 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 2 times more Manganese and 14.8 times more Water than Plain Cashew Butter no Salt.

Comparison of macro-nutrients per 1 pound:

• Plain Cashew Butter no Salt has 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.
• While Raw Chinese Chestnuts contain 1.8 times more Carbohydrate than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.