Comparing Nutrients in 7 ounces Peeled European Chestnuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Peeled European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Energy	13.4% 389kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	21.2% 0.34g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	95% 16.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.4% 87.7g	42% 54.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.78% 3.23g	62.2% 35g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	20% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	38.5% 0.5mg	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	28.8% 115μg	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	88.6% 79.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	483% 4.35mg	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	23.3% 1.87mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	70.3% 1.6mg	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	10.8% 75.4mg	130% 907mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	NA	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.16% 5.87g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Peeled European Chestnuts have 1.4 times more Vitamin B6 and more Vitamin C than Cashew Butter.
• While 7 oz of Plain Cashew Butter no Salt contain 2.2 times more Vitamin B1, 11.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.5 times more Vitamin B5 than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Cashew Butter provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• 7 ounces of Cashew Butter have insufficient amounts of Vitamin C
• Both Peeled Raw European Chestnuts as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Peeled European Chestnuts vs Cashew Butter:

• 7 oz of Plain Cashew Butter no Salt contain 2.3 times more Calcium, 5.2 times more Copper, 5.4 times more Iron, 8.6 times more Magnesium, 2.4 times more Manganese, 12 times more Phosphorus and 10.5 times more Zinc than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Cashew Butter contain similar levels of Potassium per seven ounces.
• 7 ounces of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peeled European Chestnuts have 1.6 times more Carbohydrate than Cashew Butter.
• While 7 oz of Plain Cashew Butter no Salt contain 3 times more Energy, 39.5 times more Fat, 41.5 times more Saturated Fat, 3.2 times more Omega 3, 18.6 times more Omega 6 and 10.8 times more Protein than Peeled Raw European Chestnuts.