Comparing Nutrients in 7 ounces Cashew Nuts VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Cashew Nuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	38% 1097kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	89.7% 87g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.4g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	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	46% 60g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	16% 11.7g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	NA	38g per day for Men 19-50 years
Protein	64.6% 36g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	70% 0.84mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	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	1.1% 0.99mg	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% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	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	166% 13.3mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	143% 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	168% 1177mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	3.3% 122g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 3.8 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 2.1 times more Vitamin B2, 1.8 times more Vitamin B9 and 49.4 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cashew Nuts vs Boiled Chinese Chestnuts:

• Raw Cashew Nuts have 3.1 times more Calcium, 8.8 times more Copper, 6.9 times more Iron, 5 times more Magnesium, 1.5 times more Manganese, 9 times more Phosphorus, 2.2 times more Potassium and 9.6 times more Zinc than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 11.8 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 7 ounces:

• Raw Cashew Nuts have 3.6 times more Energy, 57.7 times more Fat, 69.5 times more Saturated Fat, 3.3 times more Omega 3, 44 times more Omega 6 and 6.3 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Raw Cashew Nuts and Boiled and Steamed Chinese Chestnuts have similar amounts of Carbohydrate per 7 oz.
• Both Raw Cashew Nuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.