Fats Table
|
|
amt |
Sat %b |
MUFA %b |
PUFA %b |
n-6 (g) |
n-3 (g) |
n-6:n-3 |
vitamin E (mg)a |
|---|---|---|---|---|---|---|---|---|
|
avocado - cubed |
1 C |
17 |
69 |
14 |
2.8 |
0.2 |
16.6 |
2.0 |
|
almonds - dry-roasted; 22 kernals |
1 oz |
8 |
67 |
25 |
3.6 |
0.0 |
|
7.5 |
|
brazil nuts - dried; 6-8 kernals |
1 oz |
26 |
36 |
38 |
6.7 |
0.0 |
|
2.2 |
|
cashews - dry-roasted |
1 oz |
21 |
62 |
18 |
2.2 |
0.0 |
|
0.2 |
|
flaxseeds, ground |
1 T |
9 |
19 |
72 |
.4 |
1.6 |
0.3 |
0.0 |
|
hazelnuts (filberts) - dry-roasted |
1 oz |
8 |
78 |
14 |
2.4 |
0.0 |
|
4.4 |
|
macadamias - dry-roasted; 10-12 kernals |
1 oz |
16 |
82 |
2 |
0.4 |
0.1 |
6.6 |
0.2 |
|
olive - large |
5 |
14 |
77 |
9 |
0.2 |
0.0 |
12.3 |
0.7 |
|
peanuts - dry-roasted |
1 oz |
15 |
52 |
33 |
4.4 |
0.0 |
|
2.2 |
|
pecans - dry-roasted |
1 oz |
9 |
62 |
29 |
5.6 |
0.3 |
19.7 |
1.1 |
|
pistachios - 47 kernals |
1 oz |
13 |
55 |
32 |
3.9 |
0.1 |
52.2 |
1.2 |
|
soybeans - boiled |
.25 C |
16 |
24 |
61 |
1.9 |
0.3 |
7.5 |
0.8 |
|
soybeans - dry-roasted |
.25 C |
16 |
24 |
61 |
4.6 |
0.6 |
7.5 |
NA |
|
sunflower seeds - dry-roasted |
1 oz |
11 |
20 |
69 |
9.3 |
0.0 |
|
14.3 |
|
tempeh - cooked |
100 g |
35 |
38 |
27 |
2.5 |
0.1 |
21.0 |
NA |
|
tofu - raw, firm, prepared w/Ca sulfate |
.5 C |
16 |
24 |
61 |
5.5 |
0.7 |
7.5 |
NA |
|
walnuts - black |
1 oz |
7 |
24 |
70 |
9.5 |
0.9 |
10.1 |
0.7 |
|
walnuts - English |
1 oz |
10 |
14 |
76 |
10.8 |
2.6 |
4.2 |
0.8 |
|
|
|
|
|
|
|
|
|
|
|
Oilsc |
|
|
|
|
|
|
|
|
|
sunflower oil - high-oleic; at least 70% |
1 T |
10 |
86 |
4 |
0.5 |
0.0 |
18.7 |
NA |
|
hazelnut oil |
1 T |
8 |
82 |
11 |
1.4 |
0.0 |
|
6.4 |
|
safflower oil - oleic; at least 70% |
1 T |
7 |
78 |
15 |
2.0 |
0.0 |
|
4.7 |
|
olive oil |
1 T |
14 |
77 |
9 |
1.1 |
0.1 |
13.2 |
1.7 |
|
avocado oil |
1 T |
12 |
74 |
14 |
1.8 |
0.1 |
13.1 |
NA |
|
almond oil |
1 T |
9 |
73 |
18 |
2.4 |
0.0 |
|
5.3 |
|
canola (rapeseed) oil |
1 T |
7 |
62 |
31 |
2.8 |
1.3 |
2.2 |
2.9 |
|
peanut oil |
1 T |
18 |
49 |
34 |
4.3 |
0.0 |
|
1.7 |
|
sunflower oil - linolenic; less than 60% |
1 T |
11 |
47 |
42 |
5.4 |
0.0 |
|
8.1 |
|
sesame oil |
1 T |
15 |
42 |
44 |
5.6 |
0.0 |
|
0.2 |
|
corn oil |
1 T |
13 |
25 |
61 |
7.9 |
0.1 |
83.0 |
2.9 |
|
soybean oil |
1 T |
15 |
24 |
61 |
6.9 |
0.9 |
7.5 |
1.5 |
|
walnut oil |
1 T |
10 |
24 |
66 |
7.2 |
1.4 |
5.1 |
0.1 |
|
flaxseed (linseed) oild |
1 T |
7 |
21 |
71 |
2 |
8 |
0.25 |
NA |
|
sunflower oil - linolenic; at least 60% |
1 T |
11 |
20 |
69 |
8.9 |
0.0 |
|
6.1 |
|
grapeseed oil |
1 T |
10 |
17 |
73 |
9.5 |
0.0 |
|
3.9 |
|
safflower oil - linolenic; at least 70% |
1 T |
7 |
15 |
78 |
10.1 |
0.0 |
|
4.6 |
aRDA for vitamin E is 15 mg for adults.
b% of calories.
cListed in order of MUFA%/(omega-6%)2to give an idea
of which oils are high in MUFA, but do not contribute high amounts of omega-6.
dTaken from Spectrum Organics Flaxseed
Oil nutrition facts label.
Calculations based on USDA Nutrient Database or other references where noted. Sat - saturated fat, MUFA - monounsaturated fat, PUFA - polyunsaturated fat, n-6 - omega-6 fats, n-3 - omega-3 fats, T - tablespoon, C = cup.
© Jack Norris, 2001 May be photocopied.