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

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

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

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

• Raw 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 Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 8.5 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Chinese Chestnuts have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw 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 Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 1.6 times more Carbohydrate than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.