Reduced Fat MilkvsSunflower Seeds
Reduced Fat Milk has 50 calories and 3.4g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Sunflower Seeds has more protein, Reduced Fat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Reduced Fat Milk vs Sunflower Seeds
Go with Reduced Fat Milk at just 50 kcal per 100g — 91% fewer calories.
Sunflower Seeds will keep you satisfied longer with 8.6g fiber, 20.8g protein, 51.5g fat — fat and protein slow digestion while fiber adds bulk.
Reduced Fat Milk packs 3.4g of protein per 100g (27% of calories from protein) — the better pick for muscle growth and recovery.
Sunflower Seeds is the heart-friendlier option with less sodium, more potassium.
Reduced Fat Milk provides 126mg of calcium per 100g — a much better source for bone health.
Reduced Fat Milk has only 4.9g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Reduced Fat Milk
No major nutritional red flags stand out per 100g.
Sunflower Seeds
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 584 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 50kcal3% | 584kcal29% | <0.1kcal |
| Protein | 3.4g7% | 21g42% | <0.1g |
| Total Fat | 1.9g2% | 52g66% | <0.1g |
| Saturated Fat | 1.1g6% | 4.5g22% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 8.0mg3% | 0mg0% | +8.0mg |
| Carbohydrates | 4.9g2% | 20g7% | <0.1g |
| Dietary Fiber | — | 8.6g31% | — |
| Sugars | — | 2.6g | — |
| ✨Vitamins | |||
| Vitamin A | 83mcg9% | 3.0mcg0% | +80mcg |
| Vitamin C | — | 1.4mg2% | — |
| Vitamin D | 1.1mcg6% | 0mcg0% | +1.1mcg |
| Vitamin E | <0.1mg0% | 35mg235% | <0.1mg |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | <0.1mg4% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0.55mcg23% | 0mcg0% | +0.55mcg |
| Folate | 2.0mcg1% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 0.11mg1% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 39mg2% | 9.0mg0% | +30mg |
| Calcium | 126mg10% | 78mg6% | +48mg |
| Iron | 0mg0% | 5.3mg29% | <0.1mg |
| Potassium | 159mg3% | 645mg14% | <0.1mg |
| Phosphorus | 103mg8% | 660mg53% | <0.1mg |
| Magnesium | 12mg3% | 325mg77% | <0.1mg |
| Zinc | 0.43mg4% | 5.0mg45% | <0.1mg |
| Copper | <0.1mg0% | 1.8mg200% | <0.1mg |
| Manganese | <0.1mg0% | 1.9mg85% | <0.1mg |
| Selenium | 1.8mcg3% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Reduced Fat Milk is significantly lower in calories at just 50 kcal per 100g compared to 584 kcal for Sunflower Seeds — that's 1068% fewer calories, making Reduced Fat Milk the better choice for calorie-conscious diets.
Protein: Sunflower Seeds has more protein per 100g (20.8g vs 3.36g), but Reduced Fat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Reduced Fat Milk is the leaner option with 1.9g of total fat per 100g compared to 51.5g. Reduced Fat Milk has less saturated fat (1.11g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Reduced Fat Milk: 1.13mcg vs 0mcg), Vitamin E (Sunflower Seeds: 35.2mg vs 0.03mg), Vitamin B12 (Reduced Fat Milk: 0.55mcg vs 0mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Sunflower Seeds: 5.25mg vs 0mg), Copper (Sunflower Seeds: 1.8mg vs 0.001mg), Manganese (Sunflower Seeds: 1.95mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Reduced Fat Milk fits a low-carb or keto diet. Sunflower Seeds fits a high-protein diet. Reduced Fat Milk fits a low-fat diet. Both fit a low-sodium diet. Sunflower Seeds fits a high-fiber diet.
🔗Related Comparisons
More with Reduced Fat Milk
More with Sunflower Seeds
❓Frequently Asked Questions
- Which has more protein, Reduced Fat Milk or Sunflower Seeds?
- Sunflower Seeds has more protein with 20.8g per 100g compared to 3.36g for Reduced Fat Milk.
- Which is lower in calories, Reduced Fat Milk or Sunflower Seeds?
- Reduced Fat Milk is lower in calories with 50 kcal per 100g versus 584 kcal.
- Is Reduced Fat Milk or Sunflower Seeds healthier?
- It depends on your goals. Reduced Fat Milk has 50 calories and 3.36g protein per 100g, while Sunflower Seeds has 584 calories and 20.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Reduced Fat Milk or Sunflower Seeds?
- Reduced Fat Milk is leaner with 1.9g of fat per 100g compared to 51.5g.