Comparing Nutrients in 100 grams Oil Roasted Cashews VS Roasted Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Oil Roasted Cashews	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	20% 580kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	49.2% 47.8g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.48g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	1.6% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	40.3% 52.4g	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	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	33.6% 0.44mg	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	18% 72μg	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	42.7% 38.4mg	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	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	43% 0.39mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	74.3% 1.7mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	14% 477mg	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	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.35mg	8.45% 0.93mg	11mg per day for Men 19-50 years
Water	0.094% 3.48g	1.1% 40.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Roasted Chinese Chestnuts per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Cashews versus 100 g of Roasted Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Oil Roasted Cashews have 2.4 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.5 times more Vitamin B5 than Roasted Chinese Chestnuts.
• While 100 g of Roasted Chinese Chestnuts contain 1.4 times more Vitamin B6, 2.9 times more Vitamin B9 and 128 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Roasted Chinese Chestnuts provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Oil Roasted Cashew Nuts as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Oil Roasted Cashews have 2.3 times more Calcium, 5.3 times more Copper, 4 times more Iron, 3 times more Magnesium, 5.2 times more Phosphorus, 1.3 times more Potassium and 5.8 times more Zinc than Roasted Chinese Chestnuts.
• Both Oil Roasted Cashews and Roasted Chinese Chestnuts contain similar levels of Manganese per 100 grams.
• 100 grams of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Cashews have 2.4 times more Energy, 40.1 times more Fat, 48.4 times more Saturated Fat, 2.3 times more Omega 3, 30.8 times more Omega 6 and 3.8 times more Protein than Roasted Chinese Chestnuts.
• While 100 g of Roasted Chinese Chestnuts contain 1.8 times more Carbohydrate than Oil Roasted Cashew Nuts.
• 100 grams of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6