Comparing Nutrients in 7 ounces Roasted Cashews VS Boiled Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Boiled Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Roasted Cashews	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Energy	39.3% 1139kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	19.3% 25g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	54.3% 30.4g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	6.73% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	15.6% 0.2mg	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	34.2% 137μg	8.43% 33.7μg	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	21% 19mg	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	12% 1.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	45% 0.4mg	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	149% 12mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	49.7% 1.14mg	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	139% 972mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Boiled Japanese Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Cashews versus 7 oz of Boiled Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Cashews vs Boiled Japanese Chestnuts:

• 7 ounces of Roasted Cashews have 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B3, 16.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled Japanese Chestnuts.
• While 7 oz of Boiled and Steamed Japanese Chestnuts contain more Vitamin C than Dry Roasted Cashew Nuts.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• 7 ounces of Boiled Japanese Chestnuts have insufficient amounts of Vitamin B5
• Both Dry Roasted Cashew Nuts as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Cashews vs Boiled Japanese Chestnuts:

• 7 ounces of Roasted Cashews have 4.1 times more Calcium, 10.9 times more Copper, 11.3 times more Iron, 14.4 times more Magnesium, 1.4 times more Manganese, 18.8 times more Phosphorus, 4.7 times more Potassium and 14 times more Zinc than Boiled Japanese Chestnuts.
• While 7 oz of Boiled and Steamed Japanese Chestnuts contain 50.6 times more Water than Dry Roasted Cashew Nuts.
• 7 ounces of Boiled Japanese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Cashews have 10.3 times more Energy, 243.9 times more Fat, 327 times more Saturated Fat, 32.2 times more Omega 3, 170.2 times more Omega 6, 2.6 times more Carbohydrate and 18.7 times more Protein than Boiled Japanese Chestnuts.
• 7 ounces of Boiled Japanese Chestnuts provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein