Comparing Nutrients in 14 ounces Human Breast Milk VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Human Breast Milk	6%	55%	39%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Human Breast Milk	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.6% 278kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	25% 7.98g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.73% 1.5g	765% 130g	17g per day for Men 19-50 years
Cholesterol	19% 55.6mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	15% 11g	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	0% 0g	116% 44g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Human Breast Milk	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	27% 242μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	245% 3.2mg	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	4.96% 20μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22% 20mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2% 12IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Human Breast Milk	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	807% 7.26mg	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	1.5% 0.12mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	364% 8.37mg	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	7.94% 55.6mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.4% 347g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Human Breast Milk vs Roasted Sunflower Seeds:

• Fluid Mature Human Breast Milk has more Vitamin A, more Vitamin B12 and 3.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.6 times more Vitamin B1, 6.8 times more Vitamin B2, 39.8 times more Vitamin B3, 31.6 times more Vitamin B5, 73.1 times more Vitamin B6, 47.4 times more Vitamin B9, 326.3 times more Vitamin E and 9 times more Vitamin K than Fluid Mature Human Breast Milk.
• Both Fluid Mature Human Breast Milk as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Human Breast Milk vs Roasted Sunflower Seeds:

• Fluid Mature Human Breast Milk has 5.7 times more Sodium and 72.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 35.2 times more Copper, 126.7 times more Iron, 43 times more Magnesium, 81.2 times more Manganese, 82.5 times more Phosphorus, 16.7 times more Potassium, 44.1 times more Selenium and 31.1 times more Zinc than Fluid Mature Human Breast Milk.

Comparison of macro-nutrients per 14 ounces:

• Fluid Mature Human Breast Milk has more Cholesterol and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.3 times more Energy, 11.4 times more Fat, 2.6 times more Saturated Fat, 1.3 times more Omega 3, 87.7 times more Omega 6, 3.5 times more Carbohydrate, more Fiber and 18.8 times more Protein than Fluid Mature Human Breast Milk.
• Both Fluid Mature Human Breast Milk as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 14 oz.