24 January 2010

even more cooking fat data

i created a new table with the data from the last two cooking fat posts, plus, per pyker's suggestion, data indicating the total mg amounts of n3 and n6 fatty acids in a sample (here, 100g). This does reveal more than the simple ratio.

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:

pyker said...

Good stuff. I would love to see some butter and lard tested from small pasture-based farms. Hm... how hard can this testing be?