Comparing Nutrients in 5 ounces Cashew Butter VS Boiled Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Butter	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	28.7% 832kcal	7.48% 217kcal	2900kcal per day for Men 19-50 years
Fat	72.2% 70g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	43.2% 14g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	1.48% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	36.7% 47.7g	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	7.46% 2.83g	NA	38g per day for Men 19-50 years
Protein	44.4% 25g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	4.85% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	30.6% 0.4mg	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	24% 96μg	16.3% 65.2μg	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	39% 35mg	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	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	345% 3.1mg	39.2% 0.35mg	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	89% 7.13mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	87% 366mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	67.6% 1.55mg	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	93% 648mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	66.5% 7.3mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	0.11% 4.2g	2.36% 87.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cashew Butter vs Boiled Chinese Chestnuts:

• Plain Cashew Butter no Salt has 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Boiled and Steamed Chinese Chestnuts have similar amounts of Vitamin B6 per 5 oz.
• Both Plain Cashew Butter no Salt as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cashew Butter vs Boiled Chinese Chestnuts:

• Plain Cashew Butter no Salt has 3.6 times more Calcium, 8.8 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 6.9 times more Phosphorus, 1.8 times more Potassium, 7.5 times more Sodium and 8.6 times more Zinc than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 1.3 times more Manganese and 20.8 times more Water than Plain Cashew Butter no Salt.

Comparison of macro-nutrients per 5 ounces:

• Plain Cashew Butter no Salt has 3.8 times more Energy, 65 times more Fat, 87.2 times more Saturated Fat, 9 times more Omega 3, 46.1 times more Omega 6 and 6.1 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Plain Cashew Butter no Salt and Boiled and Steamed Chinese Chestnuts have similar amounts of Carbohydrate per 5 oz.
• Both Plain Cashew Butter no Salt as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.