Comparing Nutrients in 1 kilogram Human Breast Milk VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Human Breast Milk	6%	55%	39%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Human Breast Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 700kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	63% 20g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	22% 3.74g	2199% 374g	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	158% 206g	130g per day for Men 19-50 years
Sugars	95% 69g	NA	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	303% 115g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Human Breast Milk	Toasted Sunflower Seeds	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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	619% 8.05mg	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	12.5% 50μg	595% 2380μg	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	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Human Breast Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	32% 320mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	919% 21mg	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	20% 140mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	482% 53mg	11mg per day for Men 19-50 years
Water	23.6% 875g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Human Breast Milk VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Human Breast Milk versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Human Breast Milk vs Toasted Sunflower Seeds:

• 1 kilogram of Human Breast Milk has more Vitamin A, more Vitamin B12 and 3.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 23.2 times more Vitamin B1, 7.9 times more Vitamin B2, 23.7 times more Vitamin B3, 31.7 times more Vitamin B5, 73.2 times more Vitamin B6 and 47.6 times more Vitamin B9 than Fluid Mature Human Breast Milk.
• 1 kilogram of Human Breast Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Fluid Mature Human Breast Milk as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Human Breast Milk vs Toasted Sunflower Seeds:

• 1 kilogram of Human Breast Milk has 87.5 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Calcium, 35.3 times more Copper, 227 times more Iron, 43 times more Magnesium, 81.3 times more Manganese, 82.7 times more Phosphorus, 9.6 times more Potassium and 31.2 times more Zinc than Fluid Mature Human Breast Milk.
• 1 kilogram of Human Breast Milk lack sufficient amounts of Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Human Breast Milk has more Cholesterol than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 8.8 times more Energy, 13 times more Fat, 3 times more Saturated Fat, 1.5 times more Omega 3, 100 times more Omega 6, 3 times more Carbohydrate, more Fiber and 16.7 times more Protein than Fluid Mature Human Breast Milk.
• 1 kilogram of Human Breast Milk provide inadequate amounts of Fiber and Protein