Comparing Nutrients in 500 calories Cashew Nuts VS Chinese Chestnuts

Weight per 500 calories

• Cashew Nuts: 90g
• Chinese Chestnuts: 223g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.6g	2.55% 2.48g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.04g	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	21% 27.3g	84.3% 110g	130g per day for Men 19-50 years
Sugars	7.37% 5.34g	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	0.062% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 5.25g	NA	g per day for Men 19-50 years
Fiber	7.85% 3g	NA	38g per day for Men 19-50 years
Protein	29.4% 16.5g	16.7% 9.38g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	32% 0.38mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	5.65% 22.6μg	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	0.5% 0.45mg	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	5.42% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	3.35% 33.5mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	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	75.5% 6.04mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	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	76.6% 536mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	29.3% 998mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	NA	55μg per day for Men 19-50 years
Sodium	0.72% 11mg	0.45% 6.7mg	1500mg per day for Men 19-50 years
Zinc	47.5% 5.23mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	2.65% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Cashew Nuts 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 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.