Comparing Nutrients in 7 ounces Dried European Chestnuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Dried European Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Energy	25.6% 742kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.94g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61% 23.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.8mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	39% 0.51mg	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% 216μg	34.2% 137μg	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	33% 29.8mg	0% 0mg	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% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	13.3% 133mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	490% 4.4mg	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	59% 4.72mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	71.3% 1.64mg	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	49.6% 347mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	57.5% 1957mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Roasted Cashews per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried European Chestnuts vs Roasted Cashews:

• 7 ounces of Dried European Chestnuts have 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried European Chestnuts.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• Both Dried European Chestnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried European Chestnuts vs Roasted Cashews:

• 7 ounces of Dried European Chestnuts have 1.5 times more Calcium, 1.6 times more Manganese, 1.7 times more Potassium and 2.3 times more Sodium than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 3.4 times more Copper, 2.5 times more Iron, 3.5 times more Magnesium, 2.8 times more Phosphorus, 6.5 times more Selenium and 16 times more Zinc than Dried European Chestnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried European Chestnuts have 2.4 times more Carbohydrate and 3.9 times more Fiber than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.5 times more Energy, 10.4 times more Fat, 10.9 times more Saturated Fat, 4.9 times more Omega 6 and 2.4 times more Protein than Dried European Chestnuts.
• Both Dried European Chestnuts and Roasted Cashews offer comparable quantities of Omega 3 per seven ounces.