Comparing Nutrients in 7 ounces Oil Roasted Cashews VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Oil Roasted Cashews	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	39.7% 1151kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	52.6% 17g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	51.4% 66.8g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 9.6g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	NA	38g per day for Men 19-50 years
Protein	59.7% 33.4g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	43% 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	12.4% 49.6μg	23% 91μg	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	0.66% 0.6mg	54.5% 49mg	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

	Oil Roasted Cashews	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	55% 0.49mg	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	150% 12mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	129% 542mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	95% 2.18mg	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	151% 1054mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	73.2% 40.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Boiled Chinese Chestnuts per 7 oz

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

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

• 7 ounces of Oil Roasted Cashews have 3.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.3 times more Vitamin B5 than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain 1.8 times more Vitamin B9 and 82.3 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Boiled Chinese Chestnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Oil Roasted Cashew Nuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Cashews have 3.6 times more Calcium, 8.2 times more Copper, 6.2 times more Iron, 4.7 times more Magnesium, 1.5 times more Manganese, 8 times more Phosphorus, 2.1 times more Potassium and 8.9 times more Zinc than Boiled Chinese Chestnuts.
• 7 ounces of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Cashews have 3.8 times more Energy, 62.9 times more Fat, 75.7 times more Saturated Fat, 3.6 times more Omega 3, 47.9 times more Omega 6 and 5.8 times more Protein than Boiled Chinese Chestnuts.
• Both Oil Roasted Cashews and Boiled Chinese Chestnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6