Comparing Nutrients in 7 ounces Cashew Nuts VS Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	38% 1097kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	89.7% 87g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.4g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	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	46% 60g	75% 97g	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	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	70% 0.84mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	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	12.4% 49.6μg	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	1.1% 0.99mg	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	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	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	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	166% 13.3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	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	168% 1177mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	26% 887mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	2.36% 87.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Chinese Chestnuts per 7 oz

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

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

• 7 ounces of Cashew Nuts have 2.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 3.1 times more Vitamin B2, 2.7 times more Vitamin B9 and 72 times more Vitamin C than Raw Cashew Nuts.
• Both Cashew Nuts and Chinese Chestnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cashew Nuts have 2.1 times more Calcium, 6 times more Copper, 4.7 times more Iron, 3.5 times more Magnesium, 6.2 times more Phosphorus, 1.5 times more Potassium and 6.6 times more Zinc than Chinese Chestnuts.
• Both Cashew Nuts and Chinese Chestnuts contain similar levels of Manganese per seven ounces.
• 7 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cashew Nuts have 2.5 times more Energy, 39.5 times more Fat, 47.5 times more Saturated Fat, 2.2 times more Omega 3, 30.2 times more Omega 6 and 4.3 times more Protein than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 1.6 times more Carbohydrate than Raw Cashew Nuts.
• 7 ounces of Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Cashew Nuts VS Chinese Chestnuts

What are the health benefits of Cashew Nuts compared to Chinese Chestnuts?

Cashew nuts are a good source of healthy fats, protein, vitamins, and minerals such as magnesium, zinc, and iron. They can help support heart health, improve blood sugar levels, and aid in weight management. Chinese chestnuts, on the other hand, are lower in fat and calories compared to cashews. They are a good source of fiber, vitamin C, and antioxidants. Both nuts can be part of a healthy diet, but cashews may provide more protein and healthy fats, while Chinese chestnuts offer more fiber and vitamin C.

Can I lose weight easier by eating more Cashew Nuts or Chinese Chestnuts?

Both cashew nuts and Chinese chestnuts are calorie-dense foods, so consuming them in large quantities may not necessarily help with weight loss. It's important to focus on a balanced diet that includes a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Incorporating a mix of these foods along with regular physical activity is key to achieving and maintaining a healthy weight.

Should I eat more Cashew Nuts or more Chinese Chestnuts to gain more muscles while training consistently?

Both cashew nuts and Chinese chestnuts can be beneficial for muscle gain as they are good sources of plant-based protein. However, cashew nuts are higher in protein content compared to Chinese chestnuts. Therefore, if you are looking to increase your protein intake to support muscle growth, you may want to consider incorporating more cashew nuts into your diet. Additionally, it's important to consume a variety of protein sources to ensure you are getting a complete amino acid profile for optimal muscle recovery and growth.

What is the environmental impact of producing Cashew Nuts compared to Chinese Chestnuts?

Cashew nuts have a higher environmental impact compared to Chinese chestnuts due to the water and land resources required for cashew tree cultivation, as well as the carbon emissions associated with processing and transportation. Chinese chestnuts are typically grown in a more sustainable manner and have a lower carbon footprint. Choosing Chinese chestnuts over cashew nuts can help reduce your environmental impact.