Comparing Nutrients in 7 ounces Cashew Butter VS Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Energy	40% 1165kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	21.2% 0.34g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	95% 16.2g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	75% 97g	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	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	62.2% 35g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	62.6% 0.81mg	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	33.7% 135μg	33.7% 135μg	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% 0mg	79.4% 71.4mg	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

	Cashew Butter	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	80% 0.72mg	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	125% 10mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	138% 3.18mg	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	130% 907mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.16% 5.87g	2.36% 87.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cashew Butter vs Chinese Chestnuts:

• Plain Cashew Butter no Salt has 2 times more Vitamin B1, 2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Chinese Chestnuts have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Plain Cashew Butter no Salt as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cashew Butter vs Chinese Chestnuts:

• Plain Cashew Butter no Salt has 2.4 times more Calcium, 6 times more Copper, 3.6 times more Iron, 3.1 times more Magnesium, 4.8 times more Phosphorus, 1.2 times more Potassium, 5 times more Sodium and 5.9 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 2 times more Manganese and 14.8 times more Water than Plain Cashew Butter no Salt.

Comparison of macro-nutrients per 7 ounces:

• Plain Cashew Butter no Salt has 2.6 times more Energy, 44.5 times more Fat, 59.5 times more Saturated Fat, 6.1 times more Omega 3, 31.7 times more Omega 6 and 4.2 times more Protein than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 1.8 times more Carbohydrate than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.