Comparing Nutrients in 1 pound Cashew Butter VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Cashew Butter	Raw European Chestnuts	Recommended Dietary Allowance
Energy	92% 2663kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	231% 224g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	138% 44.3g	6.02% 1.93g	32g per day for Men 19-50 years
Omega 3	48.5% 0.78g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	218% 37g	21.3% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	159% 207g	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	97% 36.7g	38g per day for Men 19-50 years
Protein	142% 79.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.14mg	131% 1.7mg	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	70.3% 281μg	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	217% 195mg	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	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	1104% 9.93mg	225% 2.03mg	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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	279% 1170mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	188% 4.3mg	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	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	73% 2477mg	69% 2350mg	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	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	5.96% 221g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Butter VS Raw European Chestnuts per 1 lb

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

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

• 1 pound of Cashew Butter has 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw European Chestnuts.
• While 1 lb of Raw European Chestnuts contains 1.5 times more Vitamin B6 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Cashew Butter and Raw European Chestnuts provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Cashew Butter have insufficient amounts of Vitamin C
• Both Plain Cashew Butter no Salt as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cashew Butter vs Raw European Chestnuts:

• 1 pound of Cashew Butter has 1.6 times more Calcium, 4.9 times more Copper, 5 times more Iron, 8.1 times more Magnesium, 4.9 times more Phosphorus and 9.9 times more Zinc than Raw European Chestnuts.
• Both Cashew Butter and Raw European Chestnuts contain similar levels of Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cashew Butter has 2.8 times more Energy, 21.9 times more Fat, 23 times more Saturated Fat, 1.8 times more Omega 3, 10.2 times more Omega 6 and 7.3 times more Protein than Raw European Chestnuts.
• While 1 lb of Raw European Chestnuts contains 1.7 times more Carbohydrate and 4.1 times more Fiber than Plain Cashew Butter no Salt.