i've added a PUFA% column and color-coded it against the "not to exceed 12%" standard. i've not bothered color-coding the mg/100 g column. i have color-coded the fat names themselves, which at this point is just my personal opinion of the fat, taking into account the other columns.
n3:n6 ratio | mg n3/100g | mg n6/100g | PUFA tot% | |
---|---|---|---|---|
butter | 1:6.9* / 1:1.6** | 802 | 1244 | 4 |
lard | 1:10.2* | 1000 | 10199 | 10 |
coconut | n/a | 0 | 1800 | 3 |
olive | 1:11.7 | 761 | 9763 | 10 |
flaxseed | 1:0.2 | 53304 | 12701 | 73 |
canola | 1:2.2 | 9138 | 18645 | 32 |
soybean | 1:7.5 | 6789 | 50422 | 62 |
palm | 1:45.5 | 200 | 9100 | 10 |
corn | 1:46.1 | 1161 | 53510 | 58 |
sesame | 1:137.7 | 300 | 41304 | no data |
sunflower | 1:18.8 | 192 | 3606 | 72 |
cottonseed | 1:258 | 200 | 51503 | 54 |
grapeseed | 1:696 | 100 | 69591 | no data |
* for butter and lard, i suspect these ratios are actually a little more favorable in my household, since we source these from pasture-fed animals.
** the second calc'ed ratio is from the two non-colored columns, which was different enough from the other value for me to include both. the first ratio is from the Corbain data, the second is calc'ed from the data i retrieved from nutritiondata.com. I believe the source of the data is the same (that USDA database), but I reckon we used two different butter entries.
1 comment:
Good stuff. I would love to see some butter and lard tested from small pasture-based farms. Hm... how hard can this testing be?
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