Comparing Nutrients in 100 grams Dried Chinese Chestnuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Dried Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Energy	12.5% 363kcal	20.2% 587kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	51% 49.4g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	30.5% 9.76g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	48% 8.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	5.26% 2g	38g per day for Men 19-50 years
Protein	12% 6.82g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Vitamin A	1.78% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.2% 0.67mg	19.4% 0.25mg	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	27.5% 110μg	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	65% 58.5mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chinese Chestnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	2.9% 29mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	243% 2.2mg	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	28.6% 2.3mg	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	35.4% 0.82mg	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	22% 155mg	65.3% 457mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.08% 2.96g	3700g per day for Men 19-50 years

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

• Dried Chinese Chestnuts have more Vitamin A, 1.6 times more Vitamin B2, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 1.3 times more Vitamin B5 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Plain Cashew Butter no Salt have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Dried Chinese Chestnuts as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Chinese Chestnuts vs Cashew Butter:

• Dried Chinese Chestnuts have 3.2 times more Manganese and 1.3 times more Potassium than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 1.5 times more Calcium, 3.7 times more Copper, 2.2 times more Iron, 1.9 times more Magnesium, 2.9 times more Phosphorus, 3 times more Sodium and 3.7 times more Zinc than Dried Chinese Chestnuts.

Comparison of macro-nutrients per 100 grams:

• Dried Chinese Chestnuts have 2.9 times more Carbohydrate than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 1.6 times more Energy, 27.3 times more Fat, 36.7 times more Saturated Fat, 3.8 times more Omega 3, 19.5 times more Omega 6 and 2.6 times more Protein than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.