Comparing Nutrients in 100 grams Oil Roasted Cashews VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Oil Roasted Cashews	Chinese Chestnuts	Recommended Dietary Allowance
Energy	20% 580kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	49.2% 47.8g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.48g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	37.7% 49g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	0.11% 0.08g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 4.84g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	NA	38g per day for Men 19-50 years
Protein	30% 17g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	31.5% 0.41mg	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	6.25% 25μg	17% 68μg	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	0.33% 0.3mg	40% 36mg	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	6.13% 0.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	40.3% 0.36mg	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	75.6% 6.05mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	69.6% 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	76% 531mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.35mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.094% 3.48g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Cashews vs Chinese Chestnuts:

• Oil Roasted Cashew Nuts have 2.3 times more Vitamin B1, 1.2 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain more Vitamin A, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 120 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Cashews vs Chinese Chestnuts:

• Oil Roasted Cashew Nuts have 2.4 times more Calcium, 5.6 times more Copper, 4.3 times more Iron, 3.3 times more Magnesium, 5.5 times more Phosphorus, 1.4 times more Potassium and 6.1 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 12.6 times more Water than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Raw Chinese Chestnuts have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Cashew Nuts have 2.6 times more Energy, 43 times more Fat, 51.7 times more Saturated Fat, 2.4 times more Omega 3, 32.9 times more Omega 6 and 4 times more Protein than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 1.6 times more Carbohydrate than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.