Comparing Nutrients in 1 pound Dried European Chestnuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Dried European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Energy	58.5% 1696kcal	92% 2663kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	231% 224g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	138% 44.3g	32g per day for Men 19-50 years
Omega 3	53.3% 0.85g	48.5% 0.78g	1.6g per day for Men 19-50 years
Omega 6	42% 7.12g	218% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	96% 125g	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	140% 53g	24% 9.07g	38g per day for Men 19-50 years
Protein	51.8% 29g	142% 79.7g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.4% 4.07mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	88% 1.14mg	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	124% 494μg	77% 308μg	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	75.6% 68mg	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	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

	Dried European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	30.4% 304mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	1104% 9.93mg	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	135% 10.8mg	285% 23mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	279% 1170mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	161% 3.7mg	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	113% 794mg	296% 2073mg	700mg per day for Men 19-50 years
Potassium	132% 4472mg	73% 2477mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	213% 23.4mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.36% 13.4g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dried European Chestnuts has 1.9 times more Vitamin B2, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Cashew Butter.
• While 1 lb of Plain Cashew Butter no Salt contains 1.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried European Chestnuts.
• Both Dried European Chestnuts and Cashew Butter provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cashew Butter have insufficient amounts of Vitamin C
• Both Dried European Chestnuts as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dried European Chestnuts has 1.6 times more Calcium, 1.6 times more Manganese, 1.8 times more Potassium and 2.5 times more Sodium than Cashew Butter.
• While 1 lb of Plain Cashew Butter no Salt contains 3.4 times more Copper, 2.1 times more Iron, 3.5 times more Magnesium, 2.6 times more Phosphorus, 6.4 times more Selenium and 14.7 times more Zinc than Dried European Chestnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried European Chestnuts has 2.8 times more Carbohydrate and 5.9 times more Fiber than Cashew Butter.
• While 1 lb of Plain Cashew Butter no Salt contains 1.6 times more Energy, 11.1 times more Fat, 11.7 times more Saturated Fat, 5.2 times more Omega 6 and 2.7 times more Protein than Dried European Chestnuts.
• Both Dried European Chestnuts and Cashew Butter offer comparable quantities of Omega 3 per one pound.