Comparing Nutrients in 500 calories Cashew Butter VS Chinese Chestnuts

Weight per 500 calories

• Cashew Butter: 85.2g
• Chinese Chestnuts: 223g

Cashew Butter has 2.6 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 500 calories - Cashew Butter or Chinese Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	2.55% 2.48g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	9.1% 0.15g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	41% 6.96g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	84.3% 110g	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	4.5% 1.7g	NA	38g per day for Men 19-50 years
Protein	26.7% 15g	16.7% 9.38g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	70.4% 0.92mg	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	14.5% 58μg	38% 152μg	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% 0mg	89.3% 80.4mg	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

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	3.66% 36.6mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	207% 1.87mg	90% 0.81mg	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	53.6% 4.3mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	52.3% 220mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	155% 3.57mg	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	55.6% 389mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	29.3% 998mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.45% 6.7mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	2.65% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cashew Butter vs Chinese Chestnuts:

• Raw Chinese Chestnuts contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 4.3 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Chinese Chestnuts have similar amounts of Vitamin B5 per 500 kcal.
• Both Plain Cashew Butter no Salt as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cashew Butter vs Chinese Chestnuts:

• Plain Cashew Butter no Salt has 2.3 times more Copper, 1.4 times more Iron, 1.8 times more Phosphorus and 2.3 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 5.1 times more Manganese and 2.1 times more Potassium than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Chinese Chestnuts have similar amounts of Magnesium per 500 kcal.
• Both Plain Cashew Butter no Salt as well as Raw Chinese Chestnuts have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Plain Cashew Butter no Salt has 17 times more Fat, 22.7 times more Saturated Fat, 2.3 times more Omega 3, 12.1 times more Omega 6 and 1.6 times more Protein than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 4.7 times more Carbohydrate than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Chinese Chestnuts have similar amounts of Energy per 500 kcal.
• Both Plain Cashew Butter no Salt as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.