Comparing Nutrients in 300 calories Cashew Nuts VS Chinese Chestnuts

Weight per 300 calories

• Cashew Nuts: 54.2g
• Chinese Chestnuts: 134g

Cashew Nuts have 2.5 times more energy per 100g than Chinese Chestnuts. It has very high energy density when compared to other foods. Raw Chinese Chestnuts having above average energy density.

Which food has more nutrients per 300 calories - Cashew Nuts or Chinese Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Cashew Nuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.8g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.22g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	50.6% 65.7g	130g per day for Men 19-50 years
Sugars	4.42% 3.2g	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	0.037% 0.027g	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	% 0.027g	NA	g per day for Men 19-50 years
Sucrose	% 3.15g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	NA	38g per day for Men 19-50 years
Protein	17.7% 9.9g	10% 5.63g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.42% 0.031mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.37% 0.47mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	42.2% 0.55mg	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	3.4% 13.6μg	22.8% 91μg	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	0.3% 0.27mg	53.6% 48.2mg	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	3.25% 0.49mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	2% 20mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	54% 0.49mg	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	45.3% 3.62mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	26.8% 113mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	93% 2.14mg	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	46% 322mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.43% 6.5mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.076% 2.82g	1.6% 59g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cashew Nuts vs Chinese Chestnuts:

• Raw Chinese Chestnuts contain 7.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, 6.7 times more Vitamin B9 and 177.8 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Chinese Chestnuts have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cashew Nuts vs Chinese Chestnuts:

• Raw Cashew Nuts have 2.4 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 2.5 times more Phosphorus and 2.7 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 2.4 times more Manganese and 1.7 times more Potassium than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Cashew Nuts have 16 times more Fat, 19.2 times more Saturated Fat, 12.2 times more Omega 6 and 1.8 times more Protein than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 4 times more Carbohydrate than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Chinese Chestnuts have similar amounts of Energy per 300 kcal.
• Both Raw Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.