Comparing Nutrients in 100 grams Cashew Nuts VS Raw European Chestnuts

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Raw European Chestnuts	Recommended Dietary Allowance
Energy	19% 553kcal	7.34% 213kcal	2900kcal per day for Men 19-50 years
Fat	45.2% 44g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	4.7% 0.8g	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	35% 45.5g	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	21.3% 8.1g	38g per day for Men 19-50 years
Protein	32.5% 18.2g	4.32% 2.42g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	29% 0.38mg	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	15.5% 62μg	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	47.8% 43mg	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	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	3.7% 37mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	49.7% 0.45mg	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	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	41.4% 0.95mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	15.2% 518mg	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	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	1.3% 48.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Raw European Chestnuts per 100 g

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

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

• 100 grams of Cashew Nuts have 1.8 times more Vitamin B1 and 1.7 times more Vitamin B5 than Raw European Chestnuts.
• While 100 g of Raw European Chestnuts contain 2.9 times more Vitamin B2, 2.5 times more Vitamin B9 and 86 times more Vitamin C than Raw Cashew Nuts.
• Both Cashew Nuts and Raw European Chestnuts provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Cashew Nuts as well as Raw 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 Raw European Chestnuts:

• 100 grams of Cashew Nuts have 1.4 times more Calcium, 4.9 times more Copper, 6.6 times more Iron, 9.1 times more Magnesium, 1.7 times more Manganese, 6.4 times more Phosphorus, 1.3 times more Potassium and 11.1 times more Zinc than Raw European Chestnuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cashew Nuts have 2.6 times more Energy, 19.4 times more Fat, 18.3 times more Saturated Fat, 9.8 times more Omega 6 and 7.5 times more Protein than Raw European Chestnuts.
• While 100 g of Raw European Chestnuts contain 1.5 times more Omega 3, 1.5 times more Carbohydrate and 2.5 times more Fiber than Raw Cashew Nuts.