Comparing Nutrients in 100 grams Raw European Chestnuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Raw European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Energy	7.34% 213kcal	20.2% 587kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	51% 49.4g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	30.5% 9.76g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	35% 45.5g	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	21.3% 8.1g	5.26% 2g	38g per day for Men 19-50 years
Protein	4.32% 2.42g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	15.5% 62μg	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	47.8% 43mg	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

	Raw European Chestnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	2.7% 27mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	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	12.6% 1mg	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	13.3% 93mg	65.3% 457mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	0.08% 2.96g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Raw European Chestnuts have 1.5 times more Vitamin B6 and more Vitamin C than Cashew Butter.
• While 100 g of Plain Cashew Butter no Salt contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw European Chestnuts.
• Both Raw European Chestnuts and Cashew Butter provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Cashew Butter have insufficient amounts of Vitamin C
• Both Raw European Chestnuts as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raw European Chestnuts vs Cashew Butter:

• 100 g of Plain Cashew Butter no Salt contain 1.6 times more Calcium, 4.9 times more Copper, 5 times more Iron, 8.1 times more Magnesium, 4.9 times more Phosphorus and 9.9 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Cashew Butter contain similar levels of Manganese and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw European Chestnuts have 1.7 times more Carbohydrate and 4.1 times more Fiber than Cashew Butter.
• While 100 g of Plain Cashew Butter no Salt contain 2.8 times more Energy, 21.9 times more Fat, 23 times more Saturated Fat, 1.8 times more Omega 3, 10.2 times more Omega 6 and 7.3 times more Protein than Raw European Chestnuts.