Comparing Nutrients in 1 pound Cashew Nuts VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Cashew Nuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	86.5% 2508kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	110% 35.3g	10.4% 3.34g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	46.8% 0.75g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	37% 6.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	274% 356g	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	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.9mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.9mg	81.7% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	232% 3.02mg	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	125% 499μg	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	76% 68.5mg	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	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	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	16.8% 168mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1106% 9.96mg	329% 2.96mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	315% 1324mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	326% 7.5mg	233% 5.37mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	88% 2994mg	132% 4495mg	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	11% 168mg	1500mg per day for Men 19-50 years
Zinc	238% 26.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Dried peeled European Chestnuts per 1 lb

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

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

• 1 pound of Cashew Nuts has 1.2 times more Vitamin B3 than Dried peeled European Chestnuts.
• While 1 lb of Dried peeled European Chestnuts contains 1.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 30.2 times more Vitamin C than Raw Cashew Nuts.
• Both Cashew Nuts and Dried peeled European Chestnuts provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Cashew Nuts as well as Dried peeled 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 Dried peeled European Chestnuts:

• 1 pound of Cashew Nuts has 3.4 times more Copper, 2.8 times more Iron, 3.9 times more Magnesium, 1.4 times more Manganese, 4.3 times more Phosphorus and 16.5 times more Zinc than Dried peeled European Chestnuts.
• While 1 lb of Dried peeled European Chestnuts contains 1.7 times more Calcium, 1.5 times more Potassium and 3.1 times more Sodium than Raw Cashew Nuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cashew Nuts has 1.5 times more Energy, 11.2 times more Fat, 10.6 times more Saturated Fat, 5.6 times more Omega 6 and 3.6 times more Protein than Dried peeled European Chestnuts.
• While 1 lb of Dried peeled European Chestnuts contains 2.7 times more Omega 3 and 2.6 times more Carbohydrate than Raw Cashew Nuts.