Comparing Nutrients in 5 ounces Cashew Nuts VS 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	27% 784kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	2.15% 0.37g	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	53.5% 69.6g	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	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	44.7% 0.58mg	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	24% 96μg	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	56.7% 51mg	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	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	57% 0.51mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	99% 2.27mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	18.6% 634mg	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	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	1.7% 62.3g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 2.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain more Vitamin A, 3.1 times more Vitamin B2, 2.7 times more Vitamin B9 and 72 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Chinese Chestnuts have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cashew Nuts vs Chinese Chestnuts:

• Raw Cashew Nuts have 2.1 times more Calcium, 6 times more Copper, 4.7 times more Iron, 3.5 times more Magnesium, 6.2 times more Phosphorus, 1.5 times more Potassium and 6.6 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 8.5 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Chinese Chestnuts have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cashew Nuts have 2.5 times more Energy, 39.5 times more Fat, 47.5 times more Saturated Fat, 2.2 times more Omega 3, 30.2 times more Omega 6 and 4.3 times more Protein than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 1.6 times more Carbohydrate than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.