Fatty acid ratio in food
Food Serving Size Omega-6 ( mg ) Omega-3 ( mg ) Omega-6 : Omega-3 ratio
Avocado oil 1 Tbsp ( 14 g ) 1754 134 13.09 : 1
Butter 1 Tbsp ( 14 g ) 382 44.1 8.7 : 1
Canola oil 1 Tbsp ( 14 g ) 2610 1279 2 : 1
Coconut oil 1 Tbsp ( 14 g ) 243 - -
Cod liver oil 1 Tbsp ( 14 g ) 126 2664 1 : 21.1
Corn oil 1 Tbsp ( 14 g ) 7224 157 46 : 1
Cotton seed oil 1 Tbsp ( 14 g ) 6953 27 257.5 : 1
Flax seed oil 1 Tbsp ( 14 g ) 1715 7196 1 : 4.2
Ghee 1 Tbsp ( 14 g ) 0.3 0.2 1.5:1
Grape seed oil 1 Tbsp ( 14 g ) 9395 13.5 696 : 1
Hemp seed oil ? ? ? 2:1-3:1
Lard 1 Tbsp ( 13 g ) 1300 128 10.2 : 1
Olive oil 1 Tbsp ( 14 g ) 1318 103 12.8 : 1
Palm oil 1 Tbsp ( 14 g ) 1228 27 45.5 : 1
Peanut oil 1 Tbsp ( 14 g ) 4950 - -
Perilla oil 1 Tbsp ( 14 g ) 1680 8960 ~1 : 5
Sardine oil 1 Tbsp ( 14 g ) 272 3253 1 : 12
Soybean oil ( hydrogenated ) 1 Tbsp ( 14 g ) 6116 378 16.2 : 1
Soybean oil , ( Unhydrogenated ) 1 Tbsp ( 14 g ) 6807 917 7.4 : 1
Tallow ( Grain Fed ) 3.35% 0.200% 16.3 : 1
Oils
Only two essential fatty acids are known to be essential for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid). The biological effects of the ω-3 and ω-6 fatty acids are mediated by their mutual interactions, but it is unclear whether the dietary ratio of omega-3 fatty acids and omega-6 fatty acids is important for human health . Closely related omega-3 and omega-6 fatty acids act as competing substrates for the same enzymes. The biological effects of the ω-3 and ω-6 fatty acids are largely mediated by essential fatty acid interactions. The proportion of omega-3 to omega-6 fatty acids in a diet may have metabolic consequences . Unlike omega-3 fatty acids and omega-6 fatty acids, omega−9 fatty acids are not classed as essential fatty acids (EFA), because they can be created by the human body from unsaturated fat, and are therefore not essential in the diet.