Comparing Nutrients in 1 pound Cashew Nuts VS Boiled Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	86.5% 2508kcal	24% 694kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	110% 35.3g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	4.72% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	117% 153g	130g per day for Men 19-50 years
Sugars	37% 27g	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	0.31% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 26.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	NA	38g per day for Men 19-50 years
Protein	148% 82.6g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.9mg	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.9mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	98% 1.27mg	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	28.3% 113μg	52% 209μg	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	2.5% 2.27mg	124% 112mg	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	27.2% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	16.8% 168mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	1106% 9.96mg	125% 1.13mg	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	379% 30.3mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	315% 1324mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	326% 7.5mg	216% 4.98mg	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	384% 2690mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	88% 2994mg	41% 1388mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	238% 26.2mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	7.55% 279g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 3.8 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 2.1 times more Vitamin B2, 1.8 times more Vitamin B9 and 49.4 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cashew Nuts vs Boiled Chinese Chestnuts:

• Raw Cashew Nuts have 3.1 times more Calcium, 8.8 times more Copper, 6.9 times more Iron, 5 times more Magnesium, 1.5 times more Manganese, 9 times more Phosphorus, 2.2 times more Potassium and 9.6 times more Zinc than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 11.8 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 1 pound:

• Raw Cashew Nuts have 3.6 times more Energy, 57.7 times more Fat, 69.5 times more Saturated Fat, 3.3 times more Omega 3, 44 times more Omega 6 and 6.3 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Raw Cashew Nuts and Boiled and Steamed Chinese Chestnuts have similar amounts of Carbohydrate per 1 lb.
• Both Raw Cashew Nuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.