| Oils and Fats | ||||||||
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Vegetable Oils
- Canola oil
- Olive oil
- Peanut oil
- Safflower oil - salad or cooking, linoleic (over 70%)
- Safflower oil - commercial
- Sesame oil - salad or cooking
- Sunflower oil - high oleic (over 70%)
- Sunflower oil - linoleic (65%)
Other oils
Margarine
- Margarine - vegetable oil spread (20% fat)
- Margarine - vegetable oil spread, no salt (20% fat)
- Margarine - vegetable oil (70%) and soybean spread
- Margarine - omega plus (with plant sterols)
| Amount - 2Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 248 Carbohydrate: 0 Protein: 0 Fat: 28g | ||
| Vitamin A - 0IU | Calcium - 0mg | |
| Vitamin B1 (Thiamin) - 0mg | Iron - 0mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 0mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 0mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 4.79mg | Selenium - 0mcg | |
| Vitamin K - 34.2mcg | ||
| Amount - 2Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 239 Carbohydrate: 0 Protein: 0 Fat: 27g | ||
| Vitamin A - 0IU | Calcium - 0mg | |
| Vitamin B1 (Thiamin) - 0mg | Iron - 0.15mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 0mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 0mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 1mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 3.87mg | Selenium - 0mcg | |
| Vitamin K - 16.3mcg | ||
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| Amount - 2Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 239 Carbohydrate: 0 Protein: 0 Fat: 27g | ||
| Vitamin A - 0IU | Calcium - 0mg | |
| Vitamin B1 (Thiamin) - 0mg | Iron - 0.01mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 0mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 0mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 4.24mg | Selenium - 0mcg | |
| Vitamin K - 0.2mcg | ||
Safflower oil - salad or cooking, linoleic (over 70%)
| Amount - 2Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 240 Carbohydrate: 0 Protein: 0 Fat: 27.2g | ||
| Vitamin A - 0IU | Calcium - 0mg | |
| Vitamin B1 (Thiamin) - 0mg | Iron - 0mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 0mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 0mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 9.28mg | Selenium - 0mcg | |
| Vitamin K - 1.9mcg | ||
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| Amount - 2Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 240 Carbohydrate: 0 Protein: 0 Fat: 27.2g | ||
| Vitamin A - 0IU | Calcium - 0mg | |
| Vitamin B1 (Thiamin) - 0mg | Iron - 0mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 0mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 0mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 9.28mg | Selenium - 0mcg | |
| Vitamin K - 1.9mcg | ||
| Amount - 2Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 240 Carbohydrate: 0 Protein: 0 Fat: 27.28g | ||
| Vitamin A - 0IU | Calcium - 0mg | |
| Vitamin B1 (Thiamin) - 0mg | Iron - 0mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 0mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 0mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0.38mg | Selenium - 0mcg | |
| Vitamin K - 3.7mcg | ||
Sunflower - high oleic (over 70%)
| Amount - 2Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 248 Carbohydrate: 0 Protein: 0 Fat: 28g | ||
| Vitamin A - 0IU | Calcium - 0mg | |
| Vitamin B1 (Thiamin) - 0mg | Iron - 0mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 0mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 0mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 11.5mg | Selenium - 0mcg | |
| Vitamin K - 1.5mcg | ||
| Amount - 2Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 240 Carbohydrate: 0 Protein: 0 Fat: 7.28g | ||
| Vitamin A - 0IU | Calcium - 0mg | |
| Vitamin B1 (Thiamin) - 0mg | Iron - 0mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 0mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 0mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 11.175mg | Selenium - 0mcg | |
| Vitamin K - 1.5mcg | ||
| Amount - 2Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 123 Carbohydrate: 0 Protein: 0 Fat: 13.62g | ||
| Vitamin A - 13600IU | Calcium - 0mg | |
| Vitamin B1 (Thiamin) - 0mg | Iron - 0mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 0mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 0mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 1360IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 0mcg | |
| Vitamin K - 0mcg | ||
| Amount - 2Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 120 Carbohydrate: 0 Protein: 0 Fat: 13.6g | ||
| Vitamin A - 0IU | Calcium - 0mg | |
| Vitamin B1 (Thiamin) - 0mg | Iron - 0mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 0mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 0mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 2.38mg | Selenium - 0mcg | |
| Vitamin K - 0mcg | ||
Margarine - vegetable oil spread (20% fat)
| Amount - 1Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 26 Carbohydrate: 0.06g Protein: 0 Fat: 2.92g | ||
| Vitamin A - 537IU | Calcium - 0mg | |
| Vitamin B1 (Thiamin) - 0mg | Iron - 0mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 2mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 4mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 110mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 1360IU | Fluoride - 0mcg | |
| Vitamin E - 0.68mg | Selenium - 0mcg | |
| Vitamin K - 10.6mcg | ||
Margarine - vegetable oil spread, no salt (20% fat)
| Amount - 1Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 22 Carbohydrate: 0.05g Protein: 0 Fat: 2.5g | ||
| Vitamin A - 458IU | Calcium - 0mg | |
| Vitamin B1 (Thiamin) - 0mg | Iron - 0mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 2mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 3mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 0mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0.58mg | Selenium - 0mcg | |
| Vitamin K - 11.9mcg | ||
Margarine - vegetable oil (70%) and soy spread
| Amount - 1Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 87 Carbohydrate: 0.16g Protein: 0.3g Fat: 9.72g | ||
| Vitamin A - 0IU | Calcium - 1mg | |
| Vitamin B1 (Thiamin) - 0.01mg | Iron - 0.2mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 1mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 6mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 98mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.1mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 0mcg | |
| Vitamin K - 0mcg | ||
Margarine - omega plus (with plant sterols)
| Amount - 1Tbsp Glycemic Index - 0 | ||
|---|---|---|
| Calories: 85 Carbohydrate: 0.06g Protein: 0 Fat: 9.35g | ||
| Vitamin A - 757IU | Calcium - 0mg | |
| Vitamin B1 (Thiamin) - 0mg | Iron - 0mg | |
| Vitamin B2 (Riboflavin) - 0mg | Magnesium - 0mg | |
| Vitamin (B3 Niacin) - 0mg | Phosphorus - 3mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 10mg | |
| Vitamin B6 (Pyridoxine) - 0mg | Sodium - 102mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0mg | |
| Folate - 0mcg | Copper - 0mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 0mcg | |
| Vitamin K - 0mcg | ||
Last reviewed: 2 January 2007 || Last updated: 2 January 2007
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references
- USDA National Nutrient Database - provides nutrient values for foods (accessed 5 January 2005)
NOTE: Mega doses of vitamins, minerals or other nutrients cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of minerals supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.
