Comparing Nutrients in 100 grams Cashew Nuts VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Cashew Nuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	19% 553kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	45.2% 44g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	10.3% 0.17g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	8.12% 1.4g	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	60.3% 78.4g	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	8.95% 5g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	4.15% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	51.2% 0.67mg	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	27.5% 110μg	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	16.8% 15mg	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	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	3.7% 37mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	72.6% 0.65mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	51.4% 1.2mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	52.5% 5.8mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Dried peeled European Chestnuts per 100 g

Compare the macro and micronutrient content in 100 g of Cashew Nuts versus 100 g of Dried peeled European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cashew Nuts vs Dried peeled European Chestnuts:

• 100 grams of Cashew Nuts have 1.2 times more Vitamin B3 than Dried peeled European Chestnuts.
• While 100 g of Dried peeled European Chestnuts contain 1.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 30.2 times more Vitamin C than Raw Cashew Nuts.
• Both Cashew Nuts and Dried peeled European Chestnuts provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Cashew Nuts as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cashew Nuts vs Dried peeled European Chestnuts:

• 100 grams of Cashew Nuts have 3.4 times more Copper, 2.8 times more Iron, 3.9 times more Magnesium, 1.4 times more Manganese, 4.3 times more Phosphorus and 16.5 times more Zinc than Dried peeled European Chestnuts.
• While 100 g of Dried peeled European Chestnuts contain 1.7 times more Calcium, 1.5 times more Potassium and 3.1 times more Sodium than Raw Cashew Nuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cashew Nuts have 1.5 times more Energy, 11.2 times more Fat, 10.6 times more Saturated Fat, 5.6 times more Omega 6 and 3.6 times more Protein than Dried peeled European Chestnuts.
• While 100 g of Dried peeled European Chestnuts contain 2.7 times more Omega 3 and 2.6 times more Carbohydrate than Raw Cashew Nuts.