Comparing Nutrients in 5 ounces 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	3.42% 99kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	312% 53g	17g per day for Men 19-50 years
Cholesterol	6.84% 20mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.5% 9.77g	22.5% 29g	130g per day for Men 19-50 years
Sugars	13.5% 9.77g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Human Breast Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9.6% 86.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.57% 0.25mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	87.8% 1.14mg	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	1.77% 7.1μg	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.87% 7.1mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.71% 4.25IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Human Breast Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	289% 2.6mg	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	0.53% 0.043mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	1.6% 0.037mg	130% 3mg	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	2.83% 20mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	2.13% 72.3mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.35% 124g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Human Breast Milk VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Human Breast Milk versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Human Breast Milk vs Toasted Sunflower Seeds:

• 5 ounces of Human Breast Milk have more Vitamin A, more Vitamin B12 and 3.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 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.
• 5 ounces of Human Breast Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Human Breast Milk vs Toasted Sunflower Seeds:

• 5 ounces of Human Breast Milk have 87.5 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 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.
• 5 ounces of Human Breast Milk lack sufficient amounts of Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Human Breast Milk have more Cholesterol than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 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.
• 5 ounces of Human Breast Milk provide inadequate amounts of Fiber and Protein