Comparing Nutrients in 7 ounces Roasted Cashews VS Japanese Chestnuts

Macros Ratio

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

Macro Nutrients

	Roasted Cashews	Japanese Chestnuts	Recommended Dietary Allowance
Energy	39.3% 1139kcal	10.5% 306kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	53.3% 69.3g	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	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	8.18% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	43.2% 0.56mg	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	23.3% 93μg	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	58% 52mg	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	Japanese Chestnuts	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	124% 1.1mg	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	149% 12mg	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	137% 3.16mg	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	139% 972mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	19.2% 653mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Japanese Chestnuts per 7 oz

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

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

• 7 ounces of Roasted Cashews have 1.2 times more Vitamin B2, 5.9 times more Vitamin B5 and 1.5 times more Vitamin B9 than Japanese Chestnuts.
• While 7 oz of Raw Japanese Chestnuts contain 1.7 times more Vitamin B1 and more Vitamin C than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Japanese Chestnuts provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• Both Dry Roasted Cashew Nuts as well as Raw 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 Japanese Chestnuts:

• 7 ounces of Roasted Cashews have 1.5 times more Calcium, 4 times more Copper, 4.1 times more Iron, 5.3 times more Magnesium, 6.8 times more Phosphorus, 1.7 times more Potassium and 5.1 times more Zinc than Japanese Chestnuts.
• While 7 oz of Raw Japanese Chestnuts contain 1.9 times more Manganese than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Cashews have 3.7 times more Energy, 87.5 times more Fat, 117.4 times more Saturated Fat, 12.4 times more Omega 3, 62.3 times more Omega 6 and 6.8 times more Protein than Japanese Chestnuts.
• Both Roasted Cashews and Japanese Chestnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6