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Nutritional values of oils and fats

By VItalHealthZone

2 December 2023

200

Canola oil

Amount – 2 Tbsp Glycemic index – 0
Calories: 248 Carbohydrate: 0 Protein: 0 Fat: 28g

Vitamin A – 0IU	Calcium – 0mg
Vitamin B1 (Thiamine) – 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

Olive oil

Amount – 2 Tbsp Glycemic index – 0
Calories: 239 Carbohydrate: 0 Protein: 0 Fat: 27g

Vitamin A – 0IU	Calcium – 0mg
Vitamin B1 (Thiamine) – 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

Peanut oil – salad or cooking

Amount – 2 Tbsp Glycemic index – 0
Calories: 239 Carbohydrate: 0 Protein: 0 Fat: 27g

Vitamin A – 0IU	Calcium – 0mg
Vitamin B1 (Thiamine) – 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 – 2 Tbsp Glycemic index – 0
Calories: 240 Carbohydrate: 0 Protein: 0 Fat: 27.2g

Vitamin A – 0IU	Calcium – 0mg
Vitamin B1 (Thiamine) – 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

Safflower oil – commercial

Amount – 2 Tbsp Glycemic index – 0
Calories: 240 Carbohydrate: 0 Protein: 0 Fat: 27.2g

Vitamin A – 0IU	Calcium – 0mg
Vitamin B1 (Thiamine) – 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

Sesame oil – salad or cooking

Amount – 2 Tbsp Glycemic index – 0
Calories: 240 Carbohydrate: 0 Protein: 0 Fat: 27.28g

Vitamin A – 0IU	Calcium – 0mg
Vitamin B1 (Thiamine) – 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 – 2 Tbsp Glycemic index – 0
Calories: 248 Carbohydrate: 0 Protein: 0 Fat: 28g

Vitamin A – 0IU	Calcium – 0mg
Vitamin B1 (Thiamine) – 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

Sunflower – linoleic (65%)

Amount – 2 Tbsp Glycemic index – 0
Calories: 240 Carbohydrate: 0 Protein: 0 Fat: 7.28g

Vitamin A – 0IU	Calcium – 0mg
Vitamin B1 (Thiamine) – 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

Cod liver oil

Amount – 2 Tbsp Glycemic index – 0
Calories: 123 Carbohydrate: 0 Protein: 0 Fat: 13.62g

Vitamin A – 13600IU	Calcium – 0mg
Vitamin B1 (Thiamine) – 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

Flaxseed oil

Amount – 2 Tbsp Glycemic index – 0
Calories: 120 Carbohydrate: 0 Protein: 0 Fat: 13.6g

Vitamin A – 0IU	Calcium – 0mg
Vitamin B1 (Thiamine) – 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 – 1 Tbsp Glycemic index – 0
Calories: 26 Carbohydrate: 0.06g Protein: 0 Fat: 2.92g

Vitamin A – 537IU	Calcium – 0mg
Vitamin B1 (Thiamine) – 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 – 1 Tbsp Glycemic index – 0
Calories: 22 Carbohydrate: 0.05g Protein: 0 Fat: 2.5g

Vitamin A – 458IU	Calcium – 0mg
Vitamin B1 (Thiamine) – 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 – 1 Tbsp Glycemic index – 0
Calories: 87 Carbohydrate: 0.16g Protein: 0.3g Fat: 9.72g

Vitamin A – 0IU	Calcium – 1mg
Vitamin B1 (Thiamine) – 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 – 1 Tbsp Glycemic index – 0
Calories: 85 Carbohydrate: 0.06g Protein: 0 Fat: 9.35g

Vitamin A – 757IU	Calcium – 0mg
Vitamin B1 (Thiamine) – 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

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