Comparing Nutrients in 7 ounces Cashew Nuts VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Cashew Nuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	38% 1097kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	89.7% 87g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.4g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	67.4% 87.7g	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	5.78% 3.23g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	53.7% 0.7mg	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	28.8% 115μg	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	88.6% 79.8mg	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	92% 0.83mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	29% 0.67mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	28.2% 960mg	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	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	2.8% 103g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cashew Nuts have 2.9 times more Vitamin B1, 3.6 times more Vitamin B2 and 1.8 times more Vitamin B5 than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 2.3 times more Vitamin B9 and 80.4 times more Vitamin C than Raw Cashew Nuts.
• Both Cashew Nuts and Peeled European Chestnuts provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• 7 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Raw Cashew Nuts as well as Peeled Raw 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 Peeled European Chestnuts:

• 7 ounces of Cashew Nuts have 1.9 times more Calcium, 5.3 times more Copper, 7.1 times more Iron, 9.7 times more Magnesium, 4.9 times more Manganese, 15.6 times more Phosphorus, 1.4 times more Potassium and 11.8 times more Zinc than Peeled European Chestnuts.
• 7 ounces of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cashew Nuts have 2.8 times more Energy, 35.1 times more Fat, 33.1 times more Saturated Fat, 17.7 times more Omega 6 and 11.2 times more Protein than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 1.5 times more Carbohydrate than Raw Cashew Nuts.
• Both Cashew Nuts and Peeled European Chestnuts offer comparable quantities of Omega 3 per seven ounces.

Frequently Asked Questions about Cashew Nuts VS Peeled European Chestnuts

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

Cashew nuts are a good source of healthy fats, protein, and essential minerals like magnesium and zinc. They also contain antioxidants and may help lower cholesterol levels. Peeled European chestnuts, on the other hand, are lower in fat and calories compared to cashews. They are a good source of vitamin C, fiber, and potassium. Both nuts can be part of a healthy diet, but cashews may provide more protein and healthy fats, while peeled European chestnuts offer more vitamin C and fiber.

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

Both cashew nuts and peeled European chestnuts can be part of a healthy diet, but when it comes to weight loss, peeled European chestnuts are the better option. Cashew nuts are higher in fat and calories compared to peeled European chestnuts, so consuming them in large amounts may hinder weight loss efforts. Peeled European chestnuts are lower in calories and fat, making them a more weight-loss-friendly choice. Remember, weight loss ultimately comes down to creating a calorie deficit, so incorporating a variety of nutrient-dense foods and being mindful of portion sizes is key.

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

Both cashew nuts and peeled European chestnuts can be beneficial for muscle gain due to their protein content. However, cashew nuts are higher in protein and calories compared to peeled European chestnuts, making them a more concentrated source of nutrients for muscle building. Including a variety of plant-based protein sources in your diet, including cashew nuts, can help support muscle growth when combined with consistent training.

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

Cashew nuts have a higher environmental impact compared to peeled European chestnuts. Cashew nuts require more water and land to grow, and the processing of cashews involves more energy and resources. On the other hand, European chestnuts have a lower carbon footprint and can be more sustainable to produce. Choosing European chestnuts over cashew nuts can help reduce your environmental impact.