Comparing Nutrients in 500 calories Cashew Butter VS Dried European Chestnuts

Weight per 500 calories

• Cashew Butter: 85.2g
• Dried European Chestnuts: 134g

Cashew Butter has 1.6 times more energy per 100g than Dried European Chestnuts. It has very high energy density when compared to other foods. Dried European Chestnuts having high energy density.

Discover which food has more nutrients per 500 calories - Cashew Butter or Dried European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Cashew Butter	Dried European Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	6.13% 5.95g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	9.1% 0.15g	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	41% 6.96g	12.3% 2.1g	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	79.5% 103g	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	41% 15.6g	38g per day for Men 19-50 years
Protein	26.7% 15g	15.3% 8.54g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	68% 0.89mg	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	36.4% 146μg	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	22.3% 20mg	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	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	3.66% 36.6mg	8.96% 89.6mg	1000mg per day for Men 19-50 years
Copper	207% 1.87mg	97% 0.87mg	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	39.8% 3.2mg	8mg per day for Men 19-50 years
Magnesium	52.3% 220mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	75.6% 1.74mg	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	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	38.8% 1318mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	4.38% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.3% 49.5mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	0.34% 12.6g	3700g per day for Men 19-50 years

Cashew Butter VS Dried European Chestnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cashew Butter or Dried European Chestnuts?

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

• 500 kcal of Dried European Chestnuts contain 1.5 times more Vitamin B1, 3 times more Vitamin B2, 4.1 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Cashew Butter and Dried European Chestnuts provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Cashew Butter have insufficient amounts of Vitamin C
• Both Plain Cashew Butter no Salt as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cashew Butter vs Dried European Chestnuts:

• 500 calories of Cashew Butter have 2.1 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 4.1 times more Selenium and 9.4 times more Zinc than Dried European Chestnuts.
• While 500 kcal of Dried European Chestnuts contain 2.5 times more Manganese and 2.8 times more Potassium than Plain Cashew Butter no Salt.
• 500 calories of Dried European Chestnuts lack sufficient amounts of Selenium and Zinc
• Both Plain Cashew Butter no Salt as well as Dried European Chestnuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cashew Butter have 7.1 times more Fat, 7.4 times more Saturated Fat, 3.3 times more Omega 6 and 1.8 times more Protein than Dried European Chestnuts.
• While 500 kcal of Dried European Chestnuts contain 1.7 times more Omega 3, 4.4 times more Carbohydrate and 9.2 times more Fiber than Plain Cashew Butter no Salt.
• Both Cashew Butter and Dried European Chestnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Cashew Butter provide inadequate amounts of Omega 3 and Fiber