Comparing Nutrients in 1 pound Roasted Japanese Chestnuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Roasted Japanese Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Energy	31.4% 912kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.63g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	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	157% 205g	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	24% 13.5g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	67% 268μg	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	141% 127mg	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

	Roasted Japanese Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	16% 159mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	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	119% 9.53mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	407% 9.37mg	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	60.3% 422mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	6.1% 226g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Roasted Cashews per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Japanese 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 Roasted Japanese Chestnuts vs Roasted Cashews:

• 1 pound of Roasted Japanese Chestnuts has 2.3 times more Vitamin B1, 1.6 times more Vitamin B6 and more Vitamin C than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Roasted Cashews provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Roasted Cashews have insufficient amounts of Vitamin C
• Both Roasted Japanese 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 Roasted Japanese Chestnuts vs Roasted Cashews:

• 1 pound of Roasted Japanese Chestnuts has 2.5 times more Manganese than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.3 times more Calcium, 3 times more Copper, 2.9 times more Iron, 4.1 times more Magnesium, 5.3 times more Phosphorus, 1.3 times more Potassium and 3.9 times more Zinc than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Japanese Chestnuts has 1.4 times more Carbohydrate than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 2.9 times more Energy, 57.9 times more Fat, 77.6 times more Saturated Fat, 8.1 times more Omega 3, 41.2 times more Omega 6 and 5.2 times more Protein than Roasted Japanese Chestnuts.
• 1 pound of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6