Comparing Nutrients in 300 calories Human Breast MilkVS Sunflower Seeds

Weight per 300 calories

Human Breast Milk

429g

Sunflower Seeds

51.4g

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 300 calories - Human Breast Milk or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Human Breast Milk

55%

39%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Human Breast Milkvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find rich in Energy

19.4%18.8g

Fat

27.3%26.4g

18.8 gvs26.4 g

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

Find rich in Fat

27%8.6g

Saturated Fat

7.15%2.3g

8.6 gvs2.3 g

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

Find rich in Saturated Fat

14%0.22g

Omega 3

1.93%0.031g

0.22 gvs0.031 g

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

Find rich in Omega 3

9.43%1.6g

Omega 6

69.7%12g

1.6 gvs12 g

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

Find rich in Omega 6

20.7%60mg

Cholesterol

0%0mg

60 mgvs0 mg

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

Find rich in Cholesterol

22.7%29.5g

Carbohydrate

7.9%10.3g

29.5 gvs10.3 g

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

Find rich in Carbohydrate

40.7%29.5g

Sugars

1.86%1.35g

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

29.5 gvs1.35 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

%1.3g

NA gvs1.3 g

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

Find rich in Sucrose

0%0g

Fiber

11.6%4.4g

0 gvs4.4 g

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

Find rich in Fiber

7.9%4.4g

Protein

19%10.7g

4.4 gvs10.7 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

29%261μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

261 μgvs1.54 μg

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

Find rich in Vitamin A Buy Preformed Vegan Vitamin A

5%0.06mg

Vitamin B1

63.4%0.76mg

Thiamine

0.06 mgvs0.76 mg

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

Find rich in Vitamin B1 Buy Vegan Vitamin B1

12%0.15mg

Vitamin B2

14%0.18mg

Riboflavin

0.15 mgvs0.18 mg

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

Find rich in Vitamin B2 Buy Vegan Vitamin B2

4.74%0.76mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs4.3 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

19%0.96mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.96 mgvs0.58 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

3.63%0.047mg

Vitamin B6

53%0.69mg

Pyridoxine

0.047 mgvs0.69 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

5.36%21.4μg

Vitamin B9

29%117μg

Folates and Folic Acid

21.4 μgvs117 μg

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

Find rich in Vitamin B9

8.93%0.21μg

Vitamin B12

0%0μg

Cobalamin

0.21 μgvs0 μg

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

Find rich in Vitamin B12 Buy Vegan Vitamin B12

24%21.4mg

Vitamin C

0.8%0.72mg

Ascorbic acid

21.4 mgvs0.72 mg

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

Find rich in Vitamin C

2.14%13IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

13 IUvs0 IU

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

Find rich in Vitamin D Buy Vegan Vitamin D

2.3%0.34mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.34 mgvs18 mg

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

Find rich in Vitamin E

1.07%1.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.3 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

13.7%137mg

Calcium

4%40mg

137 mgvs40 mg

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

Find rich in Calcium

24.8%0.22mg

Copper

103%0.92mg

0.22 mgvs0.92 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

1.6%0.13mg

Iron

33.7%2.7mg

0.13 mgvs2.7 mg

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

Find rich in Iron

3.06%13mg

Magnesium

39.8%167mg

13 mgvs167 mg

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

Find rich in Magnesium

4.84%0.11mg

Manganese

43.6%1mg

0.11 mgvs1 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

8.57%60mg

Phosphorus

48.4%339mg

60 mgvs339 mg

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

Find rich in Phosphorus

6.43%219mg

Potassium

9.75%331mg

219 mgvs331 mg

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

Find rich in Potassium

14%7.7μg

Selenium

49.5%27.2μg

7.7 μgvs27.2 μg

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

Find rich in Selenium

4.86%73mg

Sodium

0.31%4.62mg

73 mgvs4.62 mg

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

Find rich in Sodium

6.62%0.73mg

Zinc

23.3%2.57mg

0.73 mgvs2.57 mg

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

Find rich in Zinc

10%375g

Water

0.066%2.43g

375 gvs2.43 g

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

Find rich in Water

Lets compare vitamin content per 300 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 300 kcal.
Both Fluid Mature Human Breast Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 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 300 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 300 kcal.
Both Fluid Mature Human Breast Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 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 300 calories Human Breast MilkVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Human Breast Milk or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: