Comparing Nutrients in 5 ounces Cashew Nuts VS Dried Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Cashew Nuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	27% 784kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	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	33% 42.8g	87% 113g	130g per day for Men 19-50 years
Sugars	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	NA	g per day for Men 19-50 years
Sucrose	% 8.24g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	NA	38g per day for Men 19-50 years
Protein	46% 26g	17.3% 9.67g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	50% 0.6mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	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	8.86% 35.4μg	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	0.79% 0.71mg	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	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	346% 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	118% 9.47mg	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	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	120% 841mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	0.34% 12.6g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 1.6 times more Vitamin B1 than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain more Vitamin A, 5.1 times more Vitamin B2, 1.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 117 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Chinese Chestnuts have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Raw Cashew Nuts 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 Nuts vs Dried Chinese Chestnuts:

• Raw Cashew Nuts have 1.3 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 3.8 times more Phosphorus and 4.1 times more Zinc than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain 1.6 times more Manganese than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Chinese Chestnuts have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cashew Nuts have 1.5 times more Energy, 24.2 times more Fat, 29.3 times more Saturated Fat, 1.4 times more Omega 3, 18.6 times more Omega 6 and 2.7 times more Protein than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain 2.6 times more Carbohydrate than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Dried Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.