Comparing Nutrients in 14 ounces Almonds VS Human Breast Milk

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Human Breast Milk	6%	55%	39%

Macro Nutrients

	Almonds	Human Breast Milk	Recommended Dietary Allowance
Energy	79.2% 2298kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	18% 17.4g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	25% 7.98g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	8.73% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	19% 55.6mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	21% 27.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	37.7% 27.3g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	0% 0g	38g per day for Men 19-50 years
Protein	150% 84g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Almonds	Human Breast Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Human Breast Milk	Recommended Dietary Allowance
Calcium	107% 1068mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	23% 0.21mg	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	184% 14.7mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	4.5% 0.1mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.4% 347g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Human Breast Milk:

• Almonds have 14.6 times more Vitamin B1, 31.6 times more Vitamin B2, 20.4 times more Vitamin B3, 2.1 times more Vitamin B5, 12.5 times more Vitamin B6, 8.8 times more Vitamin B9 and 320.4 times more Vitamin E than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains more Vitamin A, more Vitamin B12 and more Vitamin C than Almonds.
• Both Almonds as well as Fluid Mature Human Breast Milk have insufficient amounts of Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Human Breast Milk:

• Almonds have 8.4 times more Calcium, 19.8 times more Copper, 123.7 times more Iron, 90 times more Magnesium, 83.8 times more Manganese, 34.4 times more Phosphorus, 14.4 times more Potassium, 2.3 times more Selenium and 18.4 times more Zinc than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 17 times more Sodium and 19.8 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 8.3 times more Energy, 11.4 times more Fat, 1.9 times more Saturated Fat, 33 times more Omega 6, 3.1 times more Carbohydrate, more Fiber and 20.5 times more Protein than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 17.3 times more Omega 3, more Cholesterol and 1.6 times more Sugars than Almonds.
• Both Almonds as well as Fluid Mature Human Breast Milk have insufficient amounts of Glucose and Sucrose in 14 oz.