Comparing Nutrients in 1 pound Peeled European Chestnuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Peeled European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Energy	30.7% 889kcal	92% 2663kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	231% 224g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	138% 44.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	48.5% 0.78g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	218% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	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	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	142% 79.7g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.2% 5mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	65.8% 263μg	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	203% 182mg	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

	Peeled European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	8.6% 86mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	53.3% 4.26mg	285% 23mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	279% 1170mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	24.6% 172mg	296% 2073mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	73% 2477mg	3400mg per day for Men 19-50 years
Selenium	NA	95% 52μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	213% 23.4mg	11mg per day for Men 19-50 years
Water	6.37% 236g	0.36% 13.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Peeled 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 Peeled European Chestnuts vs Cashew Butter:

• 1 pound of Peeled European Chestnuts has 1.4 times more Vitamin B6 and more Vitamin C than Cashew Butter.
• While 1 lb of Plain Cashew Butter no Salt contains 2.2 times more Vitamin B1, 11.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.5 times more Vitamin B5 than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Cashew Butter provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• 1 pound of Cashew Butter have insufficient amounts of Vitamin C
• Both Peeled Raw 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 Peeled European Chestnuts vs Cashew Butter:

• 1 lb of Plain Cashew Butter no Salt contains 2.3 times more Calcium, 5.2 times more Copper, 5.4 times more Iron, 8.6 times more Magnesium, 2.4 times more Manganese, 12 times more Phosphorus and 10.5 times more Zinc than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Cashew Butter contain similar levels of Potassium per one pound.
• 1 pound of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peeled European Chestnuts has 1.6 times more Carbohydrate than Cashew Butter.
• While 1 lb of Plain Cashew Butter no Salt contains 3 times more Energy, 39.5 times more Fat, 41.5 times more Saturated Fat, 3.2 times more Omega 3, 18.6 times more Omega 6 and 10.8 times more Protein than Peeled Raw European Chestnuts.