Comparing Nutrients in 1 pound Dried peeled European Chestnuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Dried peeled European Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Energy	57.7% 1674kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.34g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	46.8% 0.75g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	31.3% 22.7g	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	40.6% 22.7g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.7% 4.1mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3.02mg	89.3% 1.16mg	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	125% 499μg	78.2% 313μg	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	76% 68.5mg	0% 0mg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried peeled European Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	29% 290mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	329% 2.96mg	1119% 10mg	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	136% 11mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	233% 5.37mg	163% 3.75mg	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	88.8% 621mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	132% 4495mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried peeled European Chestnuts VS Roasted Cashews per 1 lb

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

Lets compare vitamin content per 1 pound of Dried peeled European Chestnuts vs Roasted Cashews:

• 1 pound of Dried peeled European Chestnuts has 1.8 times more Vitamin B1, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 3.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried peeled European Chestnuts.
• 1 pound of Roasted Cashews have insufficient amounts of Vitamin C
• Both Dried peeled European Chestnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried peeled European Chestnuts vs Roasted Cashews:

• 1 pound of Dried peeled European Chestnuts has 1.4 times more Calcium, 1.4 times more Manganese, 1.8 times more Potassium and 2.3 times more Sodium than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 3.4 times more Copper, 2.5 times more Iron, 3.5 times more Magnesium, 3.6 times more Phosphorus and 16 times more Zinc than Dried peeled European Chestnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried peeled European Chestnuts has 2.4 times more Carbohydrate than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.6 times more Energy, 11.9 times more Fat, 12.4 times more Saturated Fat, 5.5 times more Omega 6 and 3.1 times more Protein than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Roasted Cashews offer comparable quantities of Omega 3 per one pound.