Polyunsaturated fatty acids, PUFA in food, benefits and drawbacks

Safflower oil 74.62 g

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Grapeseed oil 69.90 g

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Flaxseed oil (cold pressed) 67.85 g

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Sunflower oil (linoleic) 65.70 g

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Walnut oil 63.30 g

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Poppyseed oil 62.40 g

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Wheat germ oil 61.70 g

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Soybean oil 57.74 g

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Soybean oil (refined) 57.33 g

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Corn oil 54.68 g

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Tomato seed oil 53.10 g

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Cottonseed oil 51.90 g

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English walnuts 47.17 g

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Dry roasted walnuts (with salt) 44.18 g

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Dried butternuts 42.74 g

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Sesame oil 41.70 g

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Oat oil 40.87 g

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Salmon fish oil 40.32 g

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Hemp seed 38.10 g

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Toasted sunflower seed kernels (with salt) 37.51 g

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Toasted sunflower seed kernels (without salt) 37.51 g

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Dried black walnuts 36.44 g

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Rice bran oil 35.00 g

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Oil roasted sunflower seed kernels (with salt) 34.29 g

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Oil roasted sunflower seed kernels (without salt) 34.29 g

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Menhaden fish oil 34.20 g

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Dried pine nuts 34.07 g

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Dry roasted sunflower seed kernels (without salt) 32.88 g

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Dry roasted sunflower seed kernels (with salt) 32.88 g

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Peanut oil 32.00 g

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Sardine fish oil 31.87 g

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Apricot kernel oil 29.30 g

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Flaxseed 28.73 g

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Poppy seed 28.57 g

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Dried safflower seed kernels 28.22 g

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Canola oil 28.14 g

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Dried watermelon seed kernels 28.09 g

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Dried pinyon pine nuts 25.67 g

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Dried sesame seed kernels 25.49 g

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Glazed walnuts 25.00 g

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Dried brazilnuts 24.40 g

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Salted margarine 24.30 g

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Margarine 24.30 g

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Dried chia seeds 23.67 g

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Oil roasted pecans (with salt) 23.58 g

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Oil roasted pecans (without salt) 23.58 g

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Dried sunflower seed kernels 23.14 g

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Turkey fat 23.10 g

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Tea seed oil 23.00 g

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Cod liver fish oil 22.54 g

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Dried hickorynuts 21.89 g

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Dried sesame seeds 21.77 g

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Pecans 21.61 g

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Mustard oil 21.23 g

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Toasted sesame seed kernels (without salt) 21.04 g

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Toasted sesame seed kernels (with salt) 21.04 g

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Roasted and toasted sesame seeds 21.04 g

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Dried pumpkin and squash seed kernels 20.98 g

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Chicken fat 20.90 g

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Dry roasted pecans (without salt) 20.57 g

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Dry roasted pecans (with salt) 20.57 g

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Dried beechnuts 20.09 g

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Roasted pumpkin and squash seed kernels (without salt) 19.86 g

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Roasted pumpkin and squash seed kernels (with salt) 19.86 g

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Roasted cottonseed kernels 18.07 g

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Oil roasted valencia peanuts (with salt) 17.77 g

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Oil roasted valencia peanuts (without salt) 17.77 g

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Almond oil 17.40 g

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Raw spanish peanuts 17.24 g

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Oil roasted spanish peanuts (without salt) 17.01 g

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Oil roasted spanish peanuts (with salt) 17.01 g

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Raw valencia peanuts 16.50 g

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High fat sesame flour 16.26 g

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Herring fish oil 15.60 g

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Raw peanuts 15.56 g

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Oil roasted peanuts (with salt) 15.30 g

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Oil roasted peanuts (without salt) 15.29 g

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Raw virginia peanuts 14.88 g

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Oil roasted virginia peanuts (with salt) 14.67 g

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Oil roasted virginia peanuts (without salt) 14.67 g

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Raw pistachio nuts 14.38 g

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Peanut butter 14.36 g

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Roasted soybeans (with salt) 14.34 g

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Roasted soybeans (without salt) 14.34 g

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Raw chicken (separable fat) 14.20 g

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Almond butter (with salt) 13.61 g

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Almond butter (without salt) 13.61 g

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Oil roasted almonds (without salt) 13.52 g

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Oil roasted almonds (with salt) 13.52 g

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Avocado oil 13.49 g

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Cashew butter (with salt) 13.37 g

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Dry roasted pistachio nuts (with salt) 13.35 g

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Dry roasted pistachio nuts (without salt) 13.35 g

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Raw pork fat 13.19 g

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Dry roasted almonds (with salt) 12.96 g

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Dry roasted almonds (without salt) 12.96 g

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Almonds 12.33 g

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Dry roasted soybeans 12.21 g

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Roasted turkey (skin only) 11.90 g

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Soy flour 11.66 g

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Coffee 0.00 g

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Nonfat (fat free, skim milk) chocolate yogurt 0.00 g

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Club soda 0.00 g

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Nonfat (fat free, skim milk) mozzarella cheese 0.00 g

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Nonfat (fat free, skim milk) vanilla yogurt 0.00 g

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Table wine 0.00 g

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Nonfat (fat free, skim milk) swiss cheese 0.00 g

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Boiled chayote (without salt) 0.00 g

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Light beer 0.00 g

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Brown sugar 0.00 g

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