Comparing Nutrients in 500 calories Human Breast Milk VS Sunflower Seeds

Weight per 500 calories

• Human Breast Milk: 714g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels 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 Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Human Breast Milk	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	116% 19.7g	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	13% 17g	130g per day for Men 19-50 years
Sugars	68% 49.2g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	0% 0g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	13% 7.36g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Human Breast Milk	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	48.4% 436μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.04% 0.079mg	88.6% 1.15mg	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	8.93% 35.7μg	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 229mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.4mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	72.6% 1.67mg	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	14.3% 100mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	8.1% 121mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	17% 625g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Fluid Mature Human Breast Milk has 169.6 times more Vitamin A, 1.6 times more Vitamin B5, more Vitamin B12 and 29.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.7 times more Vitamin B1, 5.6 times more Vitamin B3, 14.7 times more Vitamin B6, 5.4 times more Vitamin B9 and 52.7 times more Vitamin E than Fluid Mature Human Breast Milk.
• Both Fluid Mature Human Breast Milk and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Fluid Mature Human Breast Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Human Breast Milk vs Sunflower Seeds:

• Fluid Mature Human Breast Milk has 3.4 times more Calcium, 15.8 times more Sodium and 154.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Copper, 21 times more Iron, 13 times more Magnesium, 9 times more Manganese, 5.7 times more Phosphorus, 1.5 times more Potassium, 3.5 times more Selenium and 3.5 times more Zinc than Fluid Mature Human Breast Milk.

Comparison of macro-nutrients per 500 calories:

• Fluid Mature Human Breast Milk has 3.8 times more Saturated Fat, 7.2 times more Omega 3, more Cholesterol, 2.9 times more Carbohydrate and 21.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 7.4 times more Omega 6, more Fiber and 2.4 times more Protein than Fluid Mature Human Breast Milk.
• Both Fluid Mature Human Breast Milk and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Fluid Mature Human Breast Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.