Comparing Nutrients in 5 ounces Roasted Chinese Chestnuts VS Cashew Butter

Macros Ratio

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

Macro Nutrients

	Roasted Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Energy	11.7% 339kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	43.2% 14g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74.2g	30% 39g	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	NA	7.46% 2.83g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	27.5% 0.36mg	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	25.5% 102μg	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	60.5% 54.4mg	0% 0mg	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

	Roasted Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	2.7% 27mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	345% 3.1mg	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	26.6% 2.13mg	89% 7.13mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	50.2% 1.16mg	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	20.7% 145mg	93% 648mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	66.5% 7.3mg	11mg per day for Men 19-50 years
Water	1.54% 57g	0.11% 4.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Chinese Chestnuts VS Cashew Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Chinese Chestnuts versus 5 oz of Cashew Butter to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Chinese Chestnuts have 1.7 times more Vitamin B6 and more Vitamin C than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B2 and 2 times more Vitamin B5 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Cashew Butter provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Cashew Butter have insufficient amounts of Vitamin C
• Both Roasted Chinese Chestnuts as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Roasted Chinese Chestnuts have 2.1 times more Manganese than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 2.3 times more Calcium, 5.7 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 4.5 times more Phosphorus and 5.5 times more Zinc than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Cashew Butter contain similar levels of Potassium per five ounces.
• 5 ounces of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Chinese Chestnuts have 1.9 times more Carbohydrate than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 2.5 times more Energy, 41.5 times more Fat, 55.8 times more Saturated Fat, 5.7 times more Omega 3, 29.7 times more Omega 6 and 3.9 times more Protein than Roasted Chinese Chestnuts.
• 5 ounces of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6