Comparison of Dietary Fats Dietary Fat
Canola oil 7 19 9 62 Sa ower oil † 8 13 75 Flaxseed oil 9 14 53 18 ACCESSED MAY 2016 Sunflower oil ‡ 9 29 57 Corn oil 13 53 1 27 Olive oil 14 10 1 71 Soybean oil 16 50 7 23 Peanut oil 17 32 45 Cottonseed oil 26 52 17 Lard 40 10 1 41 Palm oil 49 9 37 Butter 63 3 25 Coconut oil
87 2 6 SOURCES: CANADIAN NUTRIENT FILE AND USDA NATIONAL NUTRIENT DATABASE
Saturated Fat Polyunsaturated Fat Monounsaturated Fat
linoleic acid alpha-linolenic acid oleic acid (an omega-6 (an omega-3 (an omega-9 fatty acid) essential fatty acid) essential fatty acid)
† High Oleic ‡ Mid Oleic * Trace Fatty acid content expressed as g/100g fat * Canola Oil is Healthy The U.S. government recommends that people consume less than 10% of calories from saturated fats. saturated from calories of 10% than less consume people that recommends government U.S. The provides more of the healthy fats than any other common cooking and salad oil. oil. salad and cooking common other any than fats healthy the of more provides oil Canola vitamins. fat-soluble absorb help and energy to provide needed is moderation, in fat, Dietary Canola Oil Is: Oil Canola recommend: professionals Health Health Canada recommends for good health, include a small amount (2-3 tbsp/30-45 mL) of unsaturated fat and limit the amount of saturated and trans fat in your day. day. your in fat trans and saturated of amount the limit and fat unsaturated of mL) tbsp/30-45 (2-3 amount asmall include health, good for recommends Canada Health Free of trans fat trans of Free acids. fatty total of 62% fat: monounsaturated in Rich oil. culinary common any of most the acids, fatty total of 9% fat: omega-3 plant-based in High acids. fatty total of 19% fat: omega-6 of A source oil. salad or cooking common other any than -lower acids fatty total of 7% fat: saturated in Low fat trans Avoid of fats* unsaturated sources with replace and fats saturated of sources Limit calories of percent 35 to 20 between intake fat total Keep Did you know? you Did nutrition and must be consumed as part of a healthy diet. ahealthy of part as consumed be must and nutrition good for essential are fats, omega-6 and omega-3 as such acids, fats and polyunsaturated fats. Certain polyunsaturated fatty monounsaturated into divided further be can fats Unsaturated fats. trans and fats unsaturated fats, saturated including acids fatty of types di erent are There acids. fatty called
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