Comparing Nutrients in 500 calories Human Breast Milk VS Almonds

Weight per 500 calories

• Human Breast Milk: 714g
• Almonds: 86.4g

Almonds have 8.3 times more energy per unit of mass than Fluid Mature Human Breast Milk, which is very high in comparison to other foods. Human Breast Milk having average energy density.

Which food has more nutrients per 500 calories - Human Breast Milk or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	34.5% 100mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	68% 49.2g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	0% 0g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	13% 7.36g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Human Breast Milk	Almonds	Recommended Dietary Allowance
Vitamin A	48.4% 436μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.04% 0.079mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39.7% 35.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.57% 21.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.8% 0.57mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Human Breast Milk	Almonds	Recommended Dietary Allowance
Calcium	23% 229mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	99% 0.89mg	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	2.68% 0.21mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.4mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.3% 100mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	8.1% 121mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	17% 625g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Human Breast Milk vs Almonds:

• Fluid Mature Human Breast Milk has more Vitamin A, 3.9 times more Vitamin B5, more Vitamin B12 and more Vitamin C than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 3.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 38.7 times more Vitamin E than Fluid Mature Human Breast Milk.
• Both Fluid Mature Human Breast Milk and Almonds have similar amounts of Vitamin B9 per 500 kcal.
• Both Fluid Mature Human Breast Milk as well as Almonds have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Human Breast Milk vs Almonds:

• Fluid Mature Human Breast Milk has 3.6 times more Selenium, 140.6 times more Sodium and 164.1 times more Water than Almonds.
• While Almonds contain 2.4 times more Copper, 15 times more Iron, 10.9 times more Magnesium, 10.1 times more Manganese, 4.2 times more Phosphorus, 1.7 times more Potassium and 2.2 times more Zinc than Fluid Mature Human Breast Milk.
• Both Fluid Mature Human Breast Milk and Almonds have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fluid Mature Human Breast Milk has 4.4 times more Saturated Fat, 143.4 times more Omega 3, more Cholesterol, 2.6 times more Carbohydrate and 13.1 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Fat, 4 times more Omega 6, more Fiber and 2.5 times more Protein than Fluid Mature Human Breast Milk.
• Both Fluid Mature Human Breast Milk and Almonds have similar amounts of Energy per 500 kcal.
• Both Fluid Mature Human Breast Milk as well as Almonds have insufficient amounts of Glucose and Sucrose in 500 kcal.