Comparing Nutrients in 100 grams Roasted Japanese Chestnuts VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Roasted Japanese Chestnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	6.93% 201kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	49.2% 47.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	26.5% 8.48g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	50% 8.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	0.11% 0.08g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 4.84g	g per day for Men 19-50 years
Fiber	NA	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.47mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	25% 0.32mg	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	14.8% 59μg	6.25% 25μg	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	31% 28mg	0.33% 0.3mg	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	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	3.5% 35mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	227% 2.04mg	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	26.3% 2.1mg	75.6% 6.05mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.07mg	72.5% 1.67mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	12.6% 427mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	NA	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	48.6% 5.35mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.094% 3.48g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Oil Roasted Cashews per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Japanese Chestnuts versus 100 g of Oil Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Japanese Chestnuts vs Oil Roasted Cashews:

• 100 grams of Roasted Japanese Chestnuts have 1.2 times more Vitamin B1, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 93.3 times more Vitamin C than Oil Roasted Cashews.
• While 100 g of Oil Roasted Cashew Nuts contain 2.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Roasted Japanese Chestnuts.
• 100 grams of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Roasted Japanese Chestnuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Japanese Chestnuts vs Oil Roasted Cashews:

• 100 grams of Roasted Japanese Chestnuts have 1.2 times more Manganese than Oil Roasted Cashews.
• While 100 g of Oil Roasted Cashew Nuts contain 2.8 times more Copper, 2.9 times more Iron, 4.3 times more Magnesium, 5.7 times more Phosphorus, 1.5 times more Potassium and 3.7 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Oil Roasted Cashews contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Japanese Chestnuts have 1.5 times more Carbohydrate than Oil Roasted Cashews.
• While 100 g of Oil Roasted Cashew Nuts contain 2.9 times more Energy, 59.7 times more Fat, 71.8 times more Saturated Fat, 3.4 times more Omega 3, 45.6 times more Omega 6 and 5.7 times more Protein than Roasted Japanese Chestnuts.
• 100 grams of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6