Comparing Nutrients in 5 ounces Roasted Japanese Chestnuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Roasted Japanese Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Energy	9.82% 285kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	9.8% 7.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	28% 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	21% 83.6μg	24.5% 98μg	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	44% 39.7mg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	350% 3.15mg	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	37.2% 2.98mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	51% 1.17mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	NA	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Roasted Cashews per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Japanese Chestnuts vs Roasted Cashews:

• 5 ounces of Roasted Japanese Chestnuts have 2.3 times more Vitamin B1, 1.6 times more Vitamin B6 and more Vitamin C than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Roasted Cashews provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• Both Roasted Japanese Chestnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Japanese Chestnuts vs Roasted Cashews:

• 5 ounces of Roasted Japanese Chestnuts have 2.5 times more Manganese than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.3 times more Calcium, 3 times more Copper, 2.9 times more Iron, 4.1 times more Magnesium, 5.3 times more Phosphorus, 1.3 times more Potassium and 3.9 times more Zinc than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Japanese Chestnuts have 1.4 times more Carbohydrate than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 2.9 times more Energy, 57.9 times more Fat, 77.6 times more Saturated Fat, 8.1 times more Omega 3, 41.2 times more Omega 6 and 5.2 times more Protein than Roasted Japanese Chestnuts.
• 5 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6