Comparing Nutrients in 1 pound Cashew Nuts VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Cashew Nuts	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	86.5% 2508kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	6.45% 6.26g	97g per day for Men 19-50 years
Saturated Fat	110% 35.3g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	97% 126g	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	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Boiled 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	160% 1.9mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.9mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	81.3% 1.06mg	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	43% 172μg	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	135% 121mg	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 European Chestnuts	Recommended Dietary Allowance
Calcium	16.8% 168mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	1106% 9.96mg	238% 2.14mg	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	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	315% 1324mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	326% 7.5mg	168% 3.87mg	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	64% 449mg	700mg per day for Men 19-50 years
Potassium	88% 2994mg	95% 3243mg	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	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	238% 26.2mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Boiled European Chestnuts per 1 lb

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

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

• 1 pound of Cashew Nuts has 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled European Chestnuts.
• While 1 lb of Boiled and Steamed European Chestnuts contains 1.8 times more Vitamin B2, 1.5 times more Vitamin B9 and 53.4 times more Vitamin C than Raw Cashew Nuts.
• 1 pound of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Cashew Nuts as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cashew Nuts has 4.7 times more Copper, 3.9 times more Iron, 5.4 times more Magnesium, 1.9 times more Manganese, 6 times more Phosphorus and 23.1 times more Zinc than Boiled European Chestnuts.
• Both Cashew Nuts and Boiled European Chestnuts contain similar levels of Calcium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cashew Nuts has 4.2 times more Energy, 31.8 times more Fat, 29.9 times more Saturated Fat, 16 times more Omega 6 and 9.1 times more Protein than Boiled European Chestnuts.
• Both Cashew Nuts and Boiled European Chestnuts offer comparable quantities of Omega 3 and Carbohydrate per one pound.