Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Human Breast Milk

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Human Breast Milk	Recommended Dietary Allowance
Energy	21.3% 619kcal	2.4% 70kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	4.5% 4.38g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	4.83% 14mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	30.3% 11.5g	0% 0g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Human Breast Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.78% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	1.17% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	4.46% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	0.85% 0.011mg	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	59.5% 238μg	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.1% 0.05μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	5.56% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.5% 3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Human Breast Milk	Recommended Dietary Allowance
Calcium	5.7% 57mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	5.78% 0.052mg	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	85% 6.8mg	0.38% 0.03mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	1.13% 0.026mg	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	165% 1158mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	NA	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.027% 1g	2.36% 87.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Human Breast Milk per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Human Breast Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Human Breast Milk:

• 100 grams of Toasted Sunflower Seeds have 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 Human Breast Milk.
• While 100 g of Fluid Mature Human Breast Milk contain more Vitamin A, more Vitamin B12 and 3.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• 100 grams of Human Breast Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Fluid Mature Human Breast Milk have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Human Breast Milk:

• 100 grams of Toasted Sunflower Seeds have 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 Human Breast Milk.
• While 100 g of Fluid Mature Human Breast Milk contain 87.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Human Breast Milk lack sufficient amounts of Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 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 Human Breast Milk.
• While 100 g of Fluid Mature Human Breast Milk contain more Cholesterol than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Human Breast Milk provide inadequate amounts of Fiber and Protein