Comparing Nutrients in 5 ounces Raw European Chestnuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Raw European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Energy	10.4% 302kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	43.2% 14g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	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	49.7% 64.6g	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	30.2% 11.5g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	22% 88μg	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	67.7% 61mg	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

	Raw European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	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	18% 1.43mg	89% 7.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	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	19% 132mg	93% 648mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	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	0.28% 4.25mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	66.5% 7.3mg	11mg per day for Men 19-50 years
Water	1.86% 69g	0.11% 4.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Cashew Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw European 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 Raw European Chestnuts vs Cashew Butter:

• 5 ounces of Raw European Chestnuts have 1.5 times more Vitamin B6 and more Vitamin C than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw European Chestnuts.
• Both Raw European Chestnuts and Cashew Butter provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Cashew Butter have insufficient amounts of Vitamin C
• Both Raw European 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 Raw European Chestnuts vs Cashew Butter:

• 5 oz of Plain Cashew Butter no Salt contain 1.6 times more Calcium, 4.9 times more Copper, 5 times more Iron, 8.1 times more Magnesium, 4.9 times more Phosphorus and 9.9 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Cashew Butter contain similar levels of Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw European Chestnuts have 1.7 times more Carbohydrate and 4.1 times more Fiber than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 2.8 times more Energy, 21.9 times more Fat, 23 times more Saturated Fat, 1.8 times more Omega 3, 10.2 times more Omega 6 and 7.3 times more Protein than Raw European Chestnuts.