Comparing Nutrients in 14 ounces Sunflower Seeds VS Human Breast Milk

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Human Breast Milk	6%	55%	39%

Macro Nutrients

	Sunflower Seeds	Human Breast Milk	Recommended Dietary Allowance
Energy	80% 2318kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	18% 17.4g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	25% 7.98g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	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	61% 79.4g	21% 27.3g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	0% 0g	38g per day for Men 19-50 years
Protein	147% 82.5g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Human Breast Milk	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	3.36% 0.044mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	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

	Sunflower Seeds	Human Breast Milk	Recommended Dietary Allowance
Calcium	31% 310mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	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	260% 21mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	4.5% 0.1mg	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	374% 2619mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.4% 347g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 105.7 times more Vitamin B1, 9.9 times more Vitamin B2, 47.1 times more Vitamin B3, 5.1 times more Vitamin B5, 122.3 times more Vitamin B6, 45.4 times more Vitamin B9 and 439.6 times more Vitamin E than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 20.3 times more Vitamin A, more Vitamin B12 and 3.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels 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 Sunflower Seeds vs Human Breast Milk:

• Dried Sunflower Seed Kernels have 2.4 times more Calcium, 34.6 times more Copper, 175 times more Iron, 108.3 times more Magnesium, 75 times more Manganese, 47.1 times more Phosphorus, 12.6 times more Potassium, 29.4 times more Selenium and 29.4 times more Zinc than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 1.9 times more Sodium and 18.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 8.3 times more Energy, 11.7 times more Fat, 2.2 times more Saturated Fat, 61.6 times more Omega 6, 2.9 times more Carbohydrate, more Fiber and 20.2 times more Protein than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains more Cholesterol and 2.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Fluid Mature Human Breast Milk have similar amounts of Omega 3 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Fluid Mature Human Breast Milk have insufficient amounts of Glucose and Sucrose in 14 oz.