Comparing Nutrients in 100 calories Human Breast MilkVS Sunflower Seeds

Weight per 100 calories

Human Breast Milk

143g

Sunflower Seeds

17g

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 100 calories - Human Breast Milk or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Human Breast Milk

55%

39%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Human Breast Milkvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find rich in Energy

6.45%6.26g

Fat

9.1%8.8g

6.26 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find rich in Fat

8.97%2.87g

Saturated Fat

2.4%0.76g

2.87 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find rich in Saturated Fat

4.64%0.074g

Omega 3

0.64%0.01g

0.074 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find rich in Omega 3

3.14%0.53g

Omega 6

23.2%3.95g

0.53 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find rich in Omega 6

6.9%20mg

Cholesterol

0%0mg

20 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find rich in Cholesterol

7.57%9.84g

Carbohydrate

2.63%3.42g

9.84 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find rich in Carbohydrate

13.6%9.84g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.84 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find rich in Glucose

Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find rich in Sucrose

0%0g

Fiber

3.88%1.47g

0 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find rich in Fiber

2.63%1.47g

Protein

6.35%3.56g

1.47 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find rich in Protein Buy premium vegan protein powder

Vitamins

Human Breast Milkvs Sunflower Seeds

9.7%87μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

87 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find rich in Vitamin A Buy Preformed Vegan Vitamin A

1.67%0.02mg

Vitamin B1

21%0.25mg

Thiamine

0.02 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find rich in Vitamin B1 Buy Vegan Vitamin B1

3.96%0.051mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.051 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find rich in Vitamin B2 Buy Vegan Vitamin B2

1.6%0.25mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.25 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

6.37%0.32mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.32 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

1.2%0.016mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.016 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find rich in Vitamin B7

1.8%7.14μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

7.14 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find rich in Vitamin B9

2.98%0.071μg

Vitamin B12

0%0μg

Cobalamin

0.071 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find rich in Vitamin B12 Buy Vegan Vitamin B12

7.94%7.14mg

Vitamin C

0.27%0.24mg

Ascorbic acid

7.14 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find rich in Vitamin C

0.71%4.3IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

4.3 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find rich in Vitamin D Buy Vegan Vitamin D

0.76%0.11mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.11 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find rich in Vitamin E

0.36%0.43μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.43 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find rich in Vitamin K

Minerals

Human Breast Milkvs Sunflower Seeds

4.57%45.7mg

Calcium

1.34%13.4mg

45.7 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find rich in Calcium

8.25%0.074mg

Copper

34.2%0.31mg

0.074 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find rich in Fluoride

0.54%0.043mg

Iron

11.2%0.9mg

0.043 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find rich in Iron

1.02%4.3mg

Magnesium

13.3%55.7mg

4.3 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find rich in Magnesium

1.6%0.037mg

Manganese

14.5%0.33mg

0.037 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find rich in Molybdenum

2.86%20mg

Phosphorus

16%113mg

20 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find rich in Phosphorus

2.14%73mg

Potassium

3.25%110mg

73 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find rich in Potassium

4.68%2.57μg

Selenium

16.5%9.08μg

2.57 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find rich in Selenium

1.6%24.3mg

Sodium

0.1%1.54mg

24.3 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find rich in Sodium

2.2%0.24mg

Zinc

7.8%0.86mg

0.24 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find rich in Zinc

3.38%125g

Water

0.022%0.81g

125 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find rich in Water

Lets compare vitamin content per 100 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 100 kcal.
Both Fluid Mature Human Breast Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 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 100 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 100 kcal.
Both Fluid Mature Human Breast Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Human Breast MilkVS VeggieGurt Soy YogurtSunflower SeedsVS VeggieGurt Soy YogurtHuman Breast MilkVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Human Breast MilkVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Human Breast Milk or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: