Good Oils and Fatty Substances

Pressed oils.  Absolute meaning of numbers not clear.
The best oils in this table are flaxseed and olive.  Canola is okay.  Keep consumption of others low.

 OIL  TOTAL  SAT  POLY  MONO  COMMENTS
 canola      14     1      4      8  1 omega-3; 3 omega-6
 corn      14     2      8      4  0 omega-3; 8 omega-6
 flaxseed      14     1    10      3  7 omega-3; 2 omega-6; 2 omega-9 (mono)
 olive      14     2      1    10  0 omega-3; 1 omega-6; high in mono;
high in antioxidants if unprocessed
 peanut      14     3      5      6  0 omega-3; 4 omega-6
 safflower      14     2    10      2  0 omega-3; 8 omega-6
 sesame      14     2      6      5  0 omega-3; 6 omega-6
 soy  1 omega-3; 7 omega-6
 sunflower seed      14     2      9      3  0 omega-3; 8 omega-6
 wheat germ      14     1      9      3  1 omega-3; 7 omega-6

Nut oil amounts are in grams per ounce (28 grams) of nuts.

 FOOD  TOTAL  SAT  POLY  MONO  COMMENTS
 almond     14     1      3     10  good mono/total ratio
 avocado     30     ?      ?      ?  (amount in average fruit) high in mono
 brazil     19     5      7       7  relatively high saturated;  high in selenium
 cashew     13     2      8       3  poor mono/total ratio
 hazelnut     18     1      2     15  very good mono/total ratio
 macademia     20     2      3     15  very good mono/total ratio
 pecan     19     2      5     12  good mono/total ratio
 pistachio     14     2      4       8
 pumpkin  high omega-3
 soybean  some omega-3
 walnut     15     2    11       2  some omega-3; poor mono/total ratio

 

 FISH  omega-6  omega-3  ALA
 Cod  1.2  3.*  0.8
 Flounder  0.01  0.2  0.01
 Halibut (Pacific)  0.02  0.3  0.01
 Herring (Atlantic)  0.3  1.0  0.11
 Herring (Pacific)  0.1  1.4  0.03
 Mackerel  1.0  1.8  0.10
 Rockfish  0.04  0.8  0.02
 Salmon (farmed Atlantic)**  0.1  1.9  0.05
 Salmon (chinook)  0.1  1.8  0.11
 Salmon (coho)  0.1  1.8  0.04
 Salmon (sockeye)  1.4  3.3  0.3
 Sardines  ?  1.4  ?
 Sole (lemon)  0.7  0.2  ?
 Trout (lake — pink meat)  ?  2.0  ?
 Trout (rainbow)  ?  0.5  ?
 Tuna (canned albabcore) ***  0.05  1.5  0.04
 Tuna (canned bluefin) ***  0.03  1.0  0.02