Comparing Nutrients in 1 pound Raw European Chestnuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Raw European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Energy	33.3% 966kcal	92% 2663kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	231% 224g	97g per day for Men 19-50 years
Saturated Fat	6.02% 1.93g	138% 44.3g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	48.5% 0.78g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	218% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	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	97% 36.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	19.6% 11g	142% 79.7g	56g per day for Men 19-50 years

Vitamins

	Raw 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	90% 1.08mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	70.3% 281μg	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	217% 195mg	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

	Raw European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	12.2% 122mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	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	57.3% 4.6mg	285% 23mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	279% 1170mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	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	60.3% 422mg	296% 2073mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	73% 2477mg	3400mg per day for Men 19-50 years
Selenium	NA	95% 52μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	213% 23.4mg	11mg per day for Men 19-50 years
Water	5.96% 221g	0.36% 13.4g	3700g per day for Men 19-50 years

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

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

• 1 pound of Raw European Chestnuts has 1.5 times more Vitamin B6 and more Vitamin C than Cashew Butter.
• While 1 lb of Plain Cashew Butter no Salt contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw European Chestnuts.
• Both Raw European Chestnuts and Cashew Butter provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Cashew Butter have insufficient amounts of Vitamin C
• Both 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 Raw European Chestnuts vs Cashew Butter:

• 1 lb of Plain Cashew Butter no Salt contains 1.6 times more Calcium, 4.9 times more Copper, 5 times more Iron, 8.1 times more Magnesium, 4.9 times more Phosphorus and 9.9 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Cashew Butter contain similar levels of Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw European Chestnuts has 1.7 times more Carbohydrate and 4.1 times more Fiber than Cashew Butter.
• While 1 lb of Plain Cashew Butter no Salt contains 2.8 times more Energy, 21.9 times more Fat, 23 times more Saturated Fat, 1.8 times more Omega 3, 10.2 times more Omega 6 and 7.3 times more Protein than Raw European Chestnuts.