Omega Acids in Nuts and oils

Some of the nuts and seeds are excellent source of Vitamin E, and various omega acids. Walnuts and Flaxseeds are a good source of Omega 3.

Pistachios have the highest concentration of Lutein + Zeaxanthin among all nuts (340 mcg/ounce). Lutein and Zeaxanthin is helpful for Macular degeneration and preventing cataract.

Peanuts are actually Legumes. Peanuts have more complete Protein profile than any other nut or seed

Nuts Raw 1oz each
	Vitamin E (mg)	Omega 9 Oleic Acid 18:1 Undiff.	Omega 6 Linoleic acid 18:2 Undiff.	Omega 3 Linolenic Acid 18:3 Undiff.	Saturated Fats
Almonds	7.33	9.06	3.463	N/A	1.1
Brazil nuts	1.62	6.867	5.824	0.010	4.291
Cashews	0.26	6.669	2.206	0.018	2.206
Flaxseed	0.09	2.061	1.653	6.388	1.026
Hazel nuts	4.26	12.872	2.221	0.025	1.266
Macadamia	0.15	12.405	0.367	0.058	3.419
Peanuts	2.36	6.735	4.410	0.001	1.937
Pecans	0.40	11.567	5.848	0.28	1.752
Pistachios	0.65	6.431	3.742	0.072	1.542
Poppy seeds	0.31	1.728	8.537	0.092	1.364
Pumpkin seeds	0	4.010	5.869	0.051	2.459
Walnuts	0.20	2.495	10.799	2.574	1.737
Watermelon seeds	N/A	2.074	7.965	N/A	2.772
Oils 1 Tablespoon each
	Vitamin E (mg)	Omega 9 Oleic Acid 18:1 Undiff.	Omega 6 Linoleic acid 18:2 Undiff.	Omega 3 Linolenic Acid 18:2 Undiff.	Saturated Fats
Almond	5.33	9.438	2.366	0	1.115
Butter oil Anhydrous	0.36	3.203	0.288	0.185	7.926
Canola	2.39	7.854	2.842	1.302	0.994
Coconut	0.33	2.834	0.387	0.45	11.764
Flaxseed	2.38	2.747	1.727	7.249	1.278
Mustard seed	N/A	1.625	2.146	0.826	1.621
Olive oil	0.65	3.207	0.439	0.034	0.621
Soybean	1.25	3.101	6.936	0.925	1.958

Omega Acids in Nuts and oils

Nuts Raw 1oz each

Oils 1 Tablespoon each