Omega3 vs Omega6 in foods

	A	B	C	D	E	F	H
1							Keep filling it from here
2	Food name	Calories	Omega-6	Omega-3	Saturated	N6/N3 Ratio	http://paleozonenutrition.com/2011/05/10/omega-6-and-3-in-nuts-oils-meat-and-fish-tools-to-get-it-right/

3	Corn oil, 2 tbsp, 1 ounce (28 g)	238	14448	314	3	46.02	http://nutritiondata.self.com/
4	Soy oil, 2 tbsp, 1 ounce (28 g)	248	14361	1935	4	7.43
5	Walnuts, 1 ounce (14 halves) (28 g)	185	10761	2565	1700	4.2
6	Macaddamia nuts, 100g		1296	206		6.3
7	Peacans 100g		20630	986		20.93
8	Soybeans, cooked, 1 cup, (172 g)	298	7681	1029	2	7.47
9	Sunflower seeds, uncooked, 1 ounce (28 g)	164	6454	21	1200	307.34
10	Pumpkin seeds, 1 ounce, 142 seeds, (28 g)	153	5849	51	3	114.69
11	Tofu, raw, firm, 1/2 cup (126 g)	183	5466	733	2	7.46
12	Peanuts, Valencia, raw, 1 ounce (28 g)	160	4616	3	2100	1538.67
13	Sesame seeds, raw, 2 tbsp, (18g)	104	3848	68	1	56.59
14	Pistachios, dry-roasted, 1 ounce (28 g)	160	3818	73	1600	52.31
15	Peanut Butter, 2 tbsp (32 g)	188	3610	16	3000	225.63
16	McDonald's Chicken McNuggets, 4 pieces (64 g)	186	3505	191	2	18.36
17	Almonds, blanched, 1 ounce (28 g)	161	3378	2	1000	1689
18	Olive oil, 2 tbsp, 1 ounce (28 g)	248	2734	213	3900	12.84
19	Chicken leg meat only roasted, 1 cup diced (140 g)	267	2268	238	3	9.53
20	Peanut butter sandwich cookies (a la Girl Scout), 3 (42 g)	201	1548	45	2	34.4
21	Chicken breast meat only roasted, 1 cup diced (140 g)	231	826	98	1	8.43
22	Corn, 1 large ear, 8 in. boiled, (118 g)	127	691	21	0	32.91
23	Beef, conventional, ground, raw, 4 ounce (112 g)	372	668	68	12800	9.83
24	Flaxseeds, 1 tablespoon, whole seeds, (10 g)	102	606	2338	400	0.26
25	Oatmeal, Old-fashioned, regular, 1/3 cup, dry (27 g)	102	594	27	300	22
26	Salmon, Atlantic, farmed, cooked dry heat, 3 ounce (85 g)	175	566	1921	2	0.3
27	Brown rice, medium grain, cooked, 1 cup (195 g)	218	552	25	0	22.08
28	Beef, grass-fed, ground, raw, 4 ounce (112 g)	216	480	100	6000	4.8
29	Beef patty, pan-browned, 4 ounce (112 g)	304	452	20	8000	22.6
30	Kidney beans, cooked, 1 cup, (177 g)	225	191	301	0	0.64
31	Salmon, sockeye, cooked dry heat, 3 ounce (85 g)	184	96	1210	2	0.08
32	Peas, green, frozen, boiled, 1/2 cup (80 g)	62	84	19	0	4.43
33	Kale, cooked, 1/2 cup (65 g)	18	52	67	0	0.78
34	Broccoli, cooked, 1/2 cup (78 g)	27	40	93	0	0.44
35	Romaine, 1 NLEA serving (2 cups) (85 g)	14	40	96	0	0.42
36	Shrimp, cooked, 16 large, 3 ounce (85 g)	84	18	295	0	0.07
37	Broccoli rabe, cooked, 1 NLEA serv. (85 g)	28	17	111	0	0.16
38	Spinach, 2 cups, raw (60 g)	14	16	83	0	0.2
39	Tuna canned in water, light, 1 can (165 g)	191	15	464	0	0.04
40	Avocado (136g, one usual fruit)	227	2298	150	3	15.32
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