Comparing Nutrients in 7 ounces Dried Chinese Chestnuts VS Cashew Nuts

Macros Ratio

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

Macro Nutrients

	Dried Chinese Chestnuts	Cashew Nuts	Recommended Dietary Allowance
Energy	25% 720kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	NA	0.14% 0.099g	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 11.5g	g per day for Men 19-50 years
Fiber	NA	17.2% 6.55g	38g per day for Men 19-50 years
Protein	24% 13.5g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	63.7% 0.83mg	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	54.6% 218μg	12.4% 49.6μg	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	129% 116mg	1.1% 0.99mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chinese Chestnuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	484% 4.36mg	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	57% 4.54mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	143% 3.3mg	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	44% 308mg	168% 1177mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.28% 10.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Dried Chinese Chestnuts have 5.1 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 117 times more Vitamin C than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 1.6 times more Vitamin B1 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Cashew Nuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Dried Chinese Chestnuts as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Chinese Chestnuts have 1.6 times more Manganese than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 1.3 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 3.8 times more Phosphorus and 4.1 times more Zinc than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Cashew Nuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Chinese Chestnuts have 2.6 times more Carbohydrate than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 1.5 times more Energy, 24.2 times more Fat, 29.3 times more Saturated Fat, 1.4 times more Omega 3, 18.6 times more Omega 6 and 2.7 times more Protein than Dried Chinese Chestnuts.