Comparing Nutrients in 7 ounces Cashew Nuts VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Cashew Nuts	Dried European Chestnuts	Recommended Dietary Allowance
Energy	38% 1097kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	89.7% 87g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.4g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	118% 153g	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	61% 23.2g	38g per day for Men 19-50 years
Protein	64.6% 36g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	35.6% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	101% 1.3mg	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	54% 216μg	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	33% 29.8mg	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	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	143% 1.3mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	112% 2.58mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	57.5% 1957mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.51% 18.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Dried European Chestnuts per 7 oz

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

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

• 7 ounces of Cashew Nuts have 1.4 times more Vitamin B1 and 1.2 times more Vitamin B3 than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 6.2 times more Vitamin B2, 1.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 30 times more Vitamin C than Raw Cashew Nuts.
• Both Cashew Nuts and Dried European Chestnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Cashew Nuts as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cashew Nuts vs Dried European Chestnuts:

• 7 ounces of Cashew Nuts have 3.4 times more Copper, 2.8 times more Iron, 3.9 times more Magnesium, 1.3 times more Manganese, 3.4 times more Phosphorus, 11.1 times more Selenium and 16.5 times more Zinc than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 1.8 times more Calcium, 1.5 times more Potassium and 3.1 times more Sodium than Raw Cashew Nuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cashew Nuts have 1.5 times more Energy, 9.9 times more Fat, 9.3 times more Saturated Fat, 5 times more Omega 6 and 2.9 times more Protein than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 3 times more Omega 3, 2.6 times more Carbohydrate and 3.5 times more Fiber than Raw Cashew Nuts.

Frequently Asked Questions about Cashew Nuts VS Dried European Chestnuts

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

Cashew nuts are a good source of healthy fats, protein, and essential minerals such as magnesium, phosphorus, and zinc. They also contain antioxidants and may help improve heart health and support weight management. Dried European chestnuts, on the other hand, are lower in fat and calories compared to cashew nuts. They are a good source of fiber, vitamin C, and potassium. Chestnuts are also gluten-free and can be a good option for those with nut allergies. In summary, both cashew nuts and dried European chestnuts have their own unique health benefits. Cashew nuts are higher in healthy fats and protein, while dried European chestnuts are lower in fat and calories and a good source of fiber and vitamin C.

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

Both cashew nuts and dried European chestnuts are calorie-dense foods, so it's important to consume them in moderation if you're looking to lose weight. However, cashew nuts are higher in fat and calories compared to dried European chestnuts. If weight loss is your goal, it may be easier to consume dried European chestnuts in moderation as they are lower in calories and fat. Remember, weight loss ultimately comes down to creating a calorie deficit, so be mindful of portion sizes and include a variety of nutrient-dense foods in your diet.

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

Both cashew nuts and dried European chestnuts can be beneficial for muscle gain due to their protein content. However, cashew nuts are higher in protein and healthy fats compared to dried European chestnuts, making them a better choice for muscle building. Additionally, cashew nuts contain more essential amino acids that are important for muscle repair and growth. Incorporating a variety of plant-based protein sources, including cashew nuts, into your diet can help support muscle development when combined with consistent training.

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

Cashew nuts have a higher environmental impact compared to dried European chestnuts. Cashew nuts require more water, land, and energy to produce, as well as contributing to deforestation in some regions where they are grown. On the other hand, dried European chestnuts have a lower environmental footprint as they are often grown locally, require less water and energy, and have a smaller carbon footprint overall. Choosing dried European chestnuts over cashew nuts can help reduce your environmental impact.