Comparing Nutrients in 1 kilogram Human Breast Milk VS Almonds

Macros Ratio

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

Macro Nutrients

	Human Breast Milk	Almonds	Recommended Dietary Allowance
Energy	24% 700kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	63% 20g	119% 38g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	22% 3.74g	725% 123g	17g per day for Men 19-50 years
Cholesterol	48.3% 140mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	166% 216g	130g per day for Men 19-50 years
Sugars	95% 69g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	0% 0g	329% 125g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Human Breast Milk	Almonds	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5% 30IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Human Breast Milk	Almonds	Recommended Dietary Allowance
Calcium	32% 320mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	1146% 10.3mg	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	3.75% 0.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 140mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	23.6% 875g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Human Breast Milk vs Almonds:

• Fluid Mature Human Breast Milk has more Vitamin A, more Vitamin B12 and more Vitamin C than Almonds.
• While Almonds contain 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.
• Both Fluid Mature Human Breast Milk as well as Almonds have insufficient amounts of Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Human Breast Milk vs Almonds:

• Fluid Mature Human Breast Milk has 17 times more Sodium and 19.8 times more Water than Almonds.
• While Almonds contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Fluid Mature Human Breast Milk has 17.3 times more Omega 3, more Cholesterol and 1.6 times more Sugars than Almonds.
• While Almonds contain 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.
• Both Fluid Mature Human Breast Milk as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 kg.