Omega3 vs Omega6 in foods
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Keep filling it from here
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Food nameCaloriesOmega-6Omega-3SaturatedN6/N3 Ratio
http://paleozonenutrition.com/2011/05/10/omega-6-and-3-in-nuts-oils-meat-and-fish-tools-to-get-it-right/
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Corn oil, 2 tbsp, 1 ounce (28 g)23814448314346.02
http://nutritiondata.self.com/
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Soy oil, 2 tbsp, 1 ounce (28 g)24814361193547.43
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Walnuts, 1 ounce (14 halves) (28 g)18510761256517004.2
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Macaddamia nuts, 100g12962066.3
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Peacans 100g2063098620.93
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Soybeans, cooked, 1 cup, (172 g)2987681102927.47
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Sunflower seeds, uncooked, 1 ounce (28 g)1646454211200307.34
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Pumpkin seeds, 1 ounce, 142 seeds, (28 g)1535849513114.69
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Tofu, raw, firm, 1/2 cup (126 g)183546673327.46
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Peanuts, Valencia, raw, 1 ounce (28 g)1604616321001538.67
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Sesame seeds, raw, 2 tbsp, (18g)104384868156.59
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Pistachios, dry-roasted, 1 ounce (28 g)160381873160052.31
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Peanut Butter, 2 tbsp (32 g)1883610163000225.63
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McDonald's Chicken McNuggets, 4 pieces (64 g)
1863505191218.36
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Almonds, blanched, 1 ounce (28 g)1613378210001689
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Olive oil, 2 tbsp, 1 ounce (28 g)2482734213390012.84
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Chicken leg meat only roasted, 1 cup diced (140 g)
267226823839.53
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Peanut butter sandwich cookies (a la Girl Scout), 3 (42 g)
201154845234.4
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Chicken breast meat only roasted, 1 cup diced (140 g)
2318269818.43
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Corn, 1 large ear, 8 in. boiled, (118 g)12769121032.91
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Beef, conventional, ground, raw, 4 ounce (112 g)
37266868128009.83
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Flaxseeds, 1 tablespoon, whole seeds, (10 g)
10260623384000.26
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Oatmeal, Old-fashioned, regular, 1/3 cup, dry (27 g)
1025942730022
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Salmon, Atlantic, farmed, cooked dry heat, 3 ounce (85 g)
175566192120.3
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Brown rice, medium grain, cooked, 1 cup (195 g)
21855225022.08
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Beef, grass-fed, ground, raw, 4 ounce (112 g)
21648010060004.8
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Beef patty, pan-browned, 4 ounce (112 g)30445220800022.6
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Kidney beans, cooked, 1 cup, (177 g)22519130100.64
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Salmon, sockeye, cooked dry heat, 3 ounce (85 g)
18496121020.08
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Peas, green, frozen, boiled, 1/2 cup (80 g)62841904.43
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Kale, cooked, 1/2 cup (65 g)18526700.78
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Broccoli, cooked, 1/2 cup (78 g)27409300.44
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Romaine, 1 NLEA serving (2 cups) (85 g)14409600.42
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Shrimp, cooked, 16 large, 3 ounce (85 g)841829500.07
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Broccoli rabe, cooked, 1 NLEA serv. (85 g)281711100.16
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Spinach, 2 cups, raw (60 g)14168300.2
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Tuna canned in water, light, 1 can (165 g)1911546400.04
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Avocado (136g, one usual fruit)2272298150315.32
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