Comparing Nutrients in 5 ounces Cashew Butter VS Dried Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Butter	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	28.7% 832kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	72.2% 70g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	43.2% 14g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	87% 113g	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	17.3% 9.67g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	72.6% 0.94mg	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	39% 156μg	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	92% 83mg	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 Chinese Chestnuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	345% 3.1mg	93% 0.84mg	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	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	87% 366mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	160% 3.7mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	30.3% 1029mg	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	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	66.5% 7.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.11% 4.2g	0.34% 12.6g	3700g per day for Men 19-50 years

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

• Plain Cashew Butter no Salt has 1.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain more Vitamin A, 1.6 times more Vitamin B2, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Dried Chinese Chestnuts have similar amounts of Vitamin B1 per 5 oz.
• Both Plain Cashew Butter no Salt as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Plain Cashew Butter no Salt has 1.5 times more Calcium, 3.7 times more Copper, 2.2 times more Iron, 1.9 times more Magnesium, 2.9 times more Phosphorus, 3 times more Sodium and 3.7 times more Zinc than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain 3.2 times more Manganese and 1.3 times more Potassium than Plain Cashew Butter no Salt.

Comparison of macro-nutrients per 5 ounces:

• Plain Cashew Butter no Salt has 1.6 times more Energy, 27.3 times more Fat, 36.7 times more Saturated Fat, 3.8 times more Omega 3, 19.5 times more Omega 6 and 2.6 times more Protein than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain 2.9 times more Carbohydrate than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt as well as Dried Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.