Comparing Nutrients in 100 grams Cashew Nuts VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Cashew Nuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	19% 553kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	45.2% 44g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	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	23.2% 30g	37.7% 49g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	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	0.069% 0.05g	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	% 0.05g	NA	g per day for Men 19-50 years
Sucrose	% 5.8g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	NA	38g per day for Men 19-50 years
Protein	32.5% 18.2g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	35.3% 0.42mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	0.56% 0.5mg	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% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	3.7% 37mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	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	83.5% 6.68mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	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	84.7% 593mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	52.5% 5.8mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cashew Nuts vs Chinese Chestnuts:

• Raw Cashew Nuts have 2.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain more Vitamin A, 3.1 times more Vitamin B2, 2.7 times more Vitamin B9 and 72 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Chinese Chestnuts have similar amounts of Vitamin B6 per 100 g.
• Both Raw 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 Cashew Nuts vs Chinese Chestnuts:

• Raw Cashew Nuts have 2.1 times more Calcium, 6 times more Copper, 4.7 times more Iron, 3.5 times more Magnesium, 6.2 times more Phosphorus, 1.5 times more Potassium and 6.6 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 8.5 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Chinese Chestnuts have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cashew Nuts have 2.5 times more Energy, 39.5 times more Fat, 47.5 times more Saturated Fat, 2.2 times more Omega 3, 30.2 times more Omega 6 and 4.3 times more Protein than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 1.6 times more Carbohydrate than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.