Comparing Nutrients in 7 ounces Japanese Chestnuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Japanese Chestnuts	6%	3%	91%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Japanese Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Energy	10.5% 306kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	53.3% 69.3g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.97% 4.47g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.18% 0.41mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	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	23.3% 93μg	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	58% 52mg	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

	Japanese Chestnuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	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	36% 2.88mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	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	20.4% 143mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	NA	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Chestnuts VS Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Japanese 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 Japanese Chestnuts vs Roasted Cashews:

• 7 ounces of Japanese Chestnuts have 1.7 times more Vitamin B1 and more Vitamin C than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 5.9 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Roasted Cashews provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• Both Raw Japanese 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 Japanese Chestnuts vs Roasted Cashews:

• 7 ounces of Japanese Chestnuts have 1.9 times more Manganese than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.5 times more Calcium, 4 times more Copper, 4.1 times more Iron, 5.3 times more Magnesium, 6.8 times more Phosphorus, 1.7 times more Potassium and 5.1 times more Zinc than Raw Japanese Chestnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Cashew Nuts contain 3.7 times more Energy, 87.5 times more Fat, 117.4 times more Saturated Fat, 12.4 times more Omega 3, 62.3 times more Omega 6 and 6.8 times more Protein than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Roasted Cashews offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6