Comparing Nutrients in 7 ounces Raw European Chestnuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Raw European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Energy	14.6% 423kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	4.62% 4.5g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.84g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	21.2% 0.34g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	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	69.5% 90g	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	42.3% 16g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.58% 4.8g	62.2% 35g	56g per day for Men 19-50 years

Vitamins

	Raw 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	39.4% 0.47mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	20% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	30.8% 123μg	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	95% 85.3mg	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

	Raw European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	25% 2mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	26.4% 185mg	130% 907mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	NA	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.16% 5.87g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Raw 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 Raw European Chestnuts vs Cashew Butter:

• 7 ounces of Raw European Chestnuts have 1.5 times more Vitamin B6 and more Vitamin C than Cashew Butter.
• While 7 oz of Plain Cashew Butter no Salt contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw European Chestnuts.
• Both Raw European Chestnuts and Cashew Butter provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Cashew Butter have insufficient amounts of Vitamin C
• Both 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 Raw European Chestnuts vs Cashew Butter:

• 7 oz of Plain Cashew Butter no Salt contain 1.6 times more Calcium, 4.9 times more Copper, 5 times more Iron, 8.1 times more Magnesium, 4.9 times more Phosphorus and 9.9 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Cashew Butter contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw European Chestnuts have 1.7 times more Carbohydrate and 4.1 times more Fiber than Cashew Butter.
• While 7 oz of Plain Cashew Butter no Salt contain 2.8 times more Energy, 21.9 times more Fat, 23 times more Saturated Fat, 1.8 times more Omega 3, 10.2 times more Omega 6 and 7.3 times more Protein than Raw European Chestnuts.