Oils & Butter

Here's the nutrient composition of almond oil per 100 grams:

• Fat: Approximately 100 grams
• Saturated Fat: Around 8 grams
• Monounsaturated Fat: Approximately 69 grams
• Polyunsaturated Fat: Around 17 grams
• Calories: Approximately 884 kcal

Vitamins:

• Vitamin E: Approximately 39 mg

Minerals:

• Iron: Around 0.6 mg
• Zinc: Approximately 0.7 mg

Almond oil is rich in monounsaturated fats, particularly oleic acid, which are beneficial for heart health and may help lower bad cholesterol levels.

 With a delicate nutty flavor and moderate smoke point, almond oil is suitable for salad dressings, drizzling over cooked dishes, and light sautéing.

 Additionally, it provides a significant amount of vitamin E, an antioxidant that supports immune function and skin health.

 Argan oil is known for its rich nutrient composition per 100 grams:

• Calories: Approximately 884 kcal
• Proteins: Less than 1 gram
• Sugar: Negligible amount
• Carbohydrates: 0 grams
• Fat: Approximately 100 grams

Traces of the following vitamins and minerals are found:

• Vitamin E: Around 15 mg (equivalent to 101% of the daily value)
• Vitamin A: Trace amounts
• Vitamin K: Trace amounts
• Calcium: Trace amounts
• Iron: Trace amounts
• Potassium: Trace amounts
• Magnesium: Trace amounts

As for culinary use, argan oil is highly regarded for its nutty flavor and aromatic profile. It's commonly used as a finishing oil in dishes such as salads, couscous, and grilled vegetables.

 Due to its delicate flavor, it's best used in dishes where it can shine without being overpowered by other ingredients.

 Additionally, argan oil is prized for its use in traditional Moroccan cuisine, where it adds depth and richness to tagines and other dishes.

In conclusion, argan oil offers a unique combination of nutrients, including healthy fats, vitamin E, and antioxidants.

 While its vitamin and mineral content is relatively low, it is valued primarily for its culinary applications and the richness it brings to dishes, particularly in Moroccan cuisine.

Avocado oil is another commonly used oil that offers various health benefits. Here's some information about its nutrient composition and health benefits:

- Nutrient Composition (per 100 grams):
  - Calories: 884 kcal
  - Total Fat: 100 g
  - Saturated Fat: 12 g
  - Monounsaturated Fat: 70 g
  - Polyunsaturated Fat: 13 g
  - Vitamin E (Alpha-Tocopherol): 14.35 mg

Avocado oil is primarily composed of healthy monounsaturated fats, particularly oleic acid, similar to extra virgin olive oil. It also contains a significant amount of vitamin E, an antioxidant that helps protect cells from damage caused by free radicals.

The high content of monounsaturated fats in avocado oil is associated with several health benefits, including improved heart health, reduced inflammation, and better absorption of nutrients from other foods. Consuming monounsaturated fats in place of saturated fats can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.

Additionally, the vitamin E content in avocado oil provides antioxidant properties, helping to protect cells from oxidative damage and supporting overall health and well-being.

Avocado oil has a high smoke point, making it suitable for various cooking methods such as frying, sautéing, and roasting. It also has a mild flavor, making it a versatile option for salad dressings and marinades.

Incorporating avocado oil into your diet can provide numerous health benefits, including improved heart health, reduced inflammation, and enhanced antioxidant protection. As with any oil, it's important to use avocado oil in moderation as part of a balanced diet.

Here's the nutrient composition of coconut oil per 100 grams:

• Fat: Approximately 100 grams
• Saturated Fat: Around 87 grams
• Monounsaturated Fat: Approximately 6 grams
• Polyunsaturated Fat: Around 1.8 grams
• Calories: Approximately 862 kcal

Vitamins:

• Vitamin E: Approximately 0.1 mg

Minerals:

• Iron: Around 0.04 mg
• Zinc: Approximately 0.02 mg

Coconut oil is predominantly composed of saturated fats, making up the majority of its nutritional profile.

It is high in calories and contains no protein or carbohydrates.

While it may not be suitable for those looking to reduce their saturated fat intake, coconut oil is prized for its unique flavor and aroma, making it a popular choice in various culinary applications and skincare products.

It's important to use coconut oil in moderation as part of a balanced diet.

Corn oil is a commonly used cooking oil derived from the germ of corn kernels. Here's some information about its nutrient composition and health considerations:

- Nutrient Composition (per 100 grams):
  - Calories: 884 kcal
  - Total Fat: 100 g
  - Saturated Fat: 12 g
  - Monounsaturated Fat: 24 g
  - Polyunsaturated Fat: 59 g
  - Vitamin E (Alpha-Tocopherol): 17.9 mg

Corn oil is primarily composed of polyunsaturated fats, particularly linoleic acid, an omega-6 fatty acid. It also contains a moderate amount of monounsaturated fats and a small amount of saturated fats.

The high content of polyunsaturated fats in corn oil contributes to its heart-healthy properties. These fats can help reduce LDL (bad) cholesterol levels and lower the risk of heart disease when used in place of saturated fats.

Additionally, corn oil is a good source of vitamin E, an antioxidant that helps protect cells from damage caused by free radicals. Vitamin E also plays a role in immune function and skin health.

Corn oil has a high smoke point, making it suitable for various cooking methods such as frying, sautéing, and baking. It has a mild flavor, allowing the natural flavors of food to shine through.

When incorporating corn oil into your cooking, it's important to use it in moderation as part of a balanced diet. While corn oil is a healthier option compared to some other cooking oils high in saturated fats, excessive intake of omega-6 fatty acids may promote inflammation in the body when not balanced with omega-3 fatty acids.

Overall, corn oil can be a versatile and nutritious choice for cooking and baking, particularly when used as part of a varied and balanced diet.

Here's the nutrient composition of cottonseed oil per 100 grams:

• Fat: Approximately 100 grams
• Saturated Fat: Around 25 grams
• Monounsaturated Fat: Approximately 18 grams
•  Polyunsaturated Fat: Around 52 grams
• Calories: Approximately 884 kcal

Vitamins:

• Vitamin E: Approximately 3.8 mg

Minerals:

• Iron: Around 0.5 mg
• Zinc: Approximately 0.1 mg

Cottonseed oil is primarily composed of polyunsaturated and monounsaturated fats, making it a good source of heart-healthy fats.

 With a neutral flavor and relatively high smoke point, cottonseed oil is suitable for various cooking methods, including frying, baking, and sautéing.

 Additionally, it provides a moderate amount of vitamin E, an antioxidant that supports immune function and skin health, as well as minerals like iron and zinc.

 Incorporating cottonseed oil into your cooking can contribute to a balanced and flavorful diet.

While extra virgin olive oil is not a nut or seed, it is a commonly used oil that offers a variety of health benefits. Here's some information about its nutrient composition and health benefits:

- Nutrient Composition (per 100 grams):
  - Calories: 884 kcal
  - Total Fat: 100 g
  - Saturated Fat: 14 g
  - Monounsaturated Fat: 73 g
  - Polyunsaturated Fat: 11 g
  - Vitamin E (Alpha-Tocopherol): 14.35 mg
  - Vitamin K: 60.2 µg

Extra virgin olive oil is a rich source of monounsaturated fats, primarily oleic acid, which is known for its beneficial effects on heart health. It also contains antioxidants, including vitamin E and polyphenols, which help reduce inflammation and protect against oxidative damage to cells.

The high content of monounsaturated fats in extra virgin olive oil has been associated with numerous health benefits, including reduced risk of heart disease, lower LDL cholesterol levels, improved blood sugar control, and better insulin sensitivity. It also has anti-inflammatory properties, which may help reduce the risk of chronic diseases such as arthritis and Alzheimer's disease.

Additionally, extra virgin olive oil is rich in vitamin E, which has antioxidant properties and helps protect cells from damage caused by free radicals. It also contains vitamin K, which is important for blood clotting and bone health.

Incorporating extra virgin olive oil into your diet as a cooking oil or salad dressing can provide numerous health benefits and contribute to a balanced and nutritious diet. It's important to choose high-quality extra virgin olive oil, as it retains more of its antioxidants and beneficial compounds compared to refined olive oil.

NB: breakdown of differences in nutrient values among 4 different types of olive oil (Extra virgin, Virgin, Pure and Extra Light):

Preparation Techniques:

• Extra Virgin Olive Oil (EVOO): Cold-pressed from fresh olives without using heat or chemicals.
• Virgin Olive Oil: Cold-pressed from fresh olives without using heat or chemicals.
• Pure Olive Oil (Olive Oil or Light Olive Oil): May be blended with refined olive oil; undergoes more processing.
• Extra Light Olive Oil: Highly refined and processed; may be blended with small amounts of virgin olive oil.

Antioxidants and Polyphenols:

• Extra Virgin Olive Oil (EVOO): Highest levels of antioxidants and polyphenols.
• Virgin Olive Oil: Similar to EVOO but may have slightly lower levels
• Pure Olive Oil (Olive Oil or Light Olive Oil): Lower levels compared to virgin olive oils.
• Extra Light Olive Oil: Lowest levels among olive oils.

Monounsaturated Fat Content:

• Extra Virgin Olive Oil (EVOO): Rich in monounsaturated fats.
• Virgin Olive Oil: Contains monounsaturated fats, similar to EVOO.
• Pure Olive Oil (Olive Oil or Light Olive Oil): Contains monounsaturated fats but fewer antioxidants than virgin olive oils.
• Extra Light Olive Oil: Primarily monounsaturated fats with minimal amounts of vitamins and antioxidants.

Flavor and Aroma:

• Extra Virgin Olive Oil (EVOO): Strong fruity flavor and aroma.
• Virgin Olive Oil: Fruity flavor with a milder taste compared to EVOO.
• Pure Olive Oil (Olive Oil or Light Olive Oil): Mild flavor and lighter color compared to virgin olive oils.
• Extra Light Olive Oil: Very mild flavor and nearly colorless.

Smoke Point:

• Extra Virgin Olive Oil (EVOO) and Virgin Olive Oil: Lower smoke points, around 320°F (160°C).
• Pure Olive Oil (Olive Oil or Light Olive Oil): Higher smoke points, typically around 430°F (220°C).
• Extra Light Olive Oil:  Highest smoke point, typically around 465°F (240°C).

In summary, while all types of olive oil provide health benefits due to their monounsaturated fat content and other nutrients, extra virgin olive oil stands out for its higher levels of antioxidants and polyphenols.

However, the choice of olive oil type depends on personal preference, culinary uses, and cooking methods.

Here's the nutrient composition of fish oil per 100 grams:

• Fat: Approximately 100 grams
• Saturated Fat: Around 14 grams
• Monounsaturated Fat: Approximately 15 grams
• Polyunsaturated Fat: Around 71 grams
• Calories: Approximately 902 kcal

Vitamins:

• Vitamin A: Approximately 5000 IU
•  Vitamin D: Around 1360 IU
• Vitamin E: Approximately 2 mg

Minerals:

• Calcium: Approximately 0 mg
• Iron: Around 0.3 mg
•  Zinc: Approximately 0.1 mg

Fish oil is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for heart health, brain function, and reducing inflammation in the body.

 It also provides significant amounts of vitamins A and D, which are important for vision, immune function, and bone health.

Fish oil supplements are commonly used to supplement dietary intake of omega-3 fatty acids, especially for those who do not consume enough fatty fish in their diet.

 However, it's important to choose high-quality fish oil supplements to ensure purity and avoid contamination with heavy metals or pollutants.

Here's the nutrient composition of flaxseed oil per 100 grams:

• Fat: Approximately 100 grams
• Saturated Fat: Around 9 grams
• Monounsaturated Fat: Approximately 18 grams
•  Polyunsaturated Fat: Around 73 grams
• Calories: Approximately 884 kcal

Vitamins:

• Vitamin E: Approximately 41 mg

Minerals:

• Iron: Around 0.4 mg
• Zinc: Approximately 0.2 mg

Flaxseed oil is a rich source of alpha-linolenic acid (ALA), an omega-3 fatty acid that supports heart health and reduces inflammation.

 It also provides a significant amount of vitamin E, an antioxidant that supports immune function and skin health.

 Due to its low smoke point and delicate flavor, flaxseed oil is best used as a finishing oil in salad dressings or drizzled over cooked dishes to preserve its nutritional benefits.

Here's the nutrient composition of grapeseed oil per 100 grams:

• Fat: Approximately 100 grams
• Saturated Fat: Around 9 grams
• Monounsaturated Fat: Approximately 16 grams
•  Polyunsaturated Fat: Around 70 grams
• Calories: Approximately 884 kcal

Vitamins:

• Vitamin E: Approximately 28 mg
•  Vitamin K: Around 14 mcg

Minerals:

• Iron: Around 0.8 mg
• Zinc: Approximately 0.2 mg

Grapeseed oil is a heart-healthy option due to its high content of polyunsaturated fats, particularly omega-6 fatty acids, which contribute to cardiovascular health.

 It also provides a significant amount of vitamin E, an antioxidant that supports immune function and skin health.

With its high smoke point and neutral flavor, grapeseed oil is suitable for various cooking methods, making it a versatile choice in the kitchen.

Here's the nutrient composition of hempseed oil per 100 grams:

• Fat: Approximately 100 grams
• Saturated Fat: Around 8 grams
•  Monounsaturated Fat: Approximately 12 grams
•  Polyunsaturated Fat: Around 80 grams
• Calories: Approximately 884 kcal

Vitamins:

• Vitamin E: Approximately 4 mg

Minerals:

• Iron: Around 0.7 mg
• Zinc: Approximately 1 mg

Hempseed oil is rich in polyunsaturated fats, including omega-3 and omega-6 fatty acids, which are essential for heart health and overall well-being.

With a nutty flavor and low smoke point, hempseed oil is best used as a finishing oil in salad dressings or added to smoothies and other cold dishes to preserve its nutritional benefits.

Additionally, it provides vitamin E, an antioxidant that supports immune function and skin health.

Incorporating hempseed oil into your diet can contribute to a balanced and nutritious eating plan.

Here's the nutrient composition of macadamia nut oil per 100 grams:

• Fat: Approximately 100 grams
•  Saturated Fat: Around 12 grams
•  Monounsaturated Fat: Approximately 80 grams
• Polyunsaturated Fat: Around 1.5 grams
• Calories: Approximately 884 kcal

Vitamins:

• Vitamin E: Approximately 0.5 mg

Minerals:

• Iron: Around 0.2 mg
• Zinc: Approximately 0.1 mg

Macadamia nut oil is predominantly composed of monounsaturated fats, particularly oleic acid, which are beneficial for heart health and may help lower bad cholesterol levels.

With a delicate buttery flavor and high smoke point, macadamia nut oil is suitable for various culinary applications, including frying, baking, and salad dressings.

Additionally, it provides a small amount of vitamin E, an antioxidant that supports immune function and skin health, as well as minerals like iron and zinc.

 Incorporating macadamia nut oil into your cooking can add flavor and nutritional value to your meals.

 Here's the breakdown for margarine per 100 grams:

Margarine is a spread made from vegetable oils, often used as a substitute for butter. It was originally developed as a more affordable alternative to butter and has since become popular for its lower saturated fat content and absence of cholesterol.

Nutrient Composition of Margarine (per 100 grams):

• Calories: Approximately 717 kcal
• Carbohydrates: Less than 1 gram
• Fat: Around 81 grams
• Sugar: 0 grams

Vitamins and Minerals (per 100 grams):

• Vitamin A: Typically fortified in margarine, with around 2000 IU (International Units).
• Vitamin D: Often fortified, with around 400 IU.
• Vitamin E: Varies depending on the brand, with some fortified margarines providing up to 3-4 mg.
• Calcium: Some margarines are fortified with calcium, providing around 500-600 mg.

Margarine is a calorie-dense spread made primarily from vegetable oils. It is often fortified with vitamins A, D, E, and sometimes calcium to mimic the nutritional profile of butter.

While margarine generally contains less saturated fat and cholesterol compared to butter, it's essential to choose varieties made from healthier oils and to consume it in moderation due to its high calorie and fat content.

 As with any food product, it's essential to read the label and choose options with minimal additives and trans fats.

NB: Here's a focus on food sources types for margarine production and nutrient differences between them:

Sources of Margarine Production:

1. Soybean Oil Margarine: Margarine made from soybean oil is one of the most common types. Soybean oil is rich in polyunsaturated fats, particularly omega-6 fatty acids. Margarine derived from soybean oil is usually high in omega-6 fatty acids and vitamin E.

2. Canola Oil Margarine: Canola oil is another common source for margarine production. Canola oil is high in monounsaturated fats, particularly omega-9 fatty acids, and low in saturated fats. Margarine made from canola oil is often marketed as a healthier alternative due to its favorable fatty acid profile.

3. Sunflower Oil Margarine: Margarine made from sunflower oil is rich in polyunsaturated fats, particularly omega-6 fatty acids. Sunflower oil margarine may also contain vitamin E, a potent antioxidant.

4. Palm Oil Margarine: Palm oil is used in some margarine products, although it is less common due to concerns about its environmental impact and high saturated fat content. Margarine made from palm oil tends to be higher in saturated fats compared to other types.

5. Olive Oil Margarine: Olive oil, known for its heart-healthy monounsaturated fats, is used in some specialty margarine products. Olive oil margarine may offer additional health benefits due to its high content of oleic acid and antioxidants.

Nutrient Differences Between Margarine Sources:

• Soybean Oil Margarine: High in omega-6 fatty acids and vitamin E.
• Canola Oil Margarine: High in monounsaturated fats, particularly omega-9 fatty acids, and low in saturated fats.
• Sunflower Oil Margarine: Rich in omega-6 fatty acids and vitamin E.
• Palm Oil Margarine: Higher in saturated fats compared to other types.
• Olive Oil Margarine: Rich in monounsaturated fats, particularly oleic acid, and antioxidants.

Margarine can be made from various vegetable oils, each with its own nutrient profile and potential health benefits.

Choosing margarine made from healthier sources such as canola oil or olive oil can provide beneficial fats and nutrients while minimizing intake of harmful saturated fats.

 It's important to read labels and choose margarine products with minimal additives and trans fats to maximize nutritional benefits.

Mustard oil is a type of vegetable oil extracted from mustard seeds.

Here's a breakdown of its nutrient composition per 100 grams:

• Calories: Approximately 884 calories
• Total Fat: Around 100 grams
• Saturated Fat: Approximately 7 grams
• Monounsaturated Fat: Approximately 59 grams
•  Polyunsaturated Fat: Approximately 34 grams
• Cholesterol: Cholesterol-free
• Vitamin E: Contains a moderate amount of Vitamin E, providing approximately 25 milligrams per 100 grams, which is important for its antioxidant properties.
• Omega-3 Fatty Acids: Provides a significant amount of omega-3 fatty acids, which are essential for heart health and may help reduce inflammation.
• Omega-6 Fatty Acids: Contains a high amount of omega-6 fatty acids, which play a crucial role in maintaining the health of cell membranes and supporting brain function.

In conclusion, mustard oil is rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which are beneficial for heart health when consumed in moderation.

 It also contains vitamin E and omega-3 fatty acids, contributing to its antioxidant and anti-inflammatory properties.

 However, it's important to note that mustard oil has a relatively high smoking point, making it suitable for cooking at high temperatures, but it also contains erucic acid, which may be harmful in large amounts.

 Therefore, it's best to use mustard oil in moderation and as part of a balanced diet.

Here's the palm oil nutrient in 100 grams:

• Fat: Approximately 100 grams
• Saturated Fat: Around 49 grams
•  Monounsaturated Fat: Approximately 37 grams
• Polyunsaturated Fat: Around 9 grams
• Calories: Approximately 884 kcal

Vitamins:

• Vitamin E: Approximately 15 mg

Minerals:

• Iron: Around 0.3 mg
•  Zinc: Approximately 0.1 mg

Palm oil is rich in saturated fats, which may raise bad cholesterol levels if consumed in excess.

 However, it also contains monounsaturated and polyunsaturated fats, along with vitamin E, which provide some nutritional benefits.

Palm oil's high smoke point makes it suitable for frying and cooking at high temperatures, but its high saturated fat content should be consumed in moderation as part of a balanced diet to avoid negative effects on heart health.

 Choosing sustainably sourced palm oil can also help minimize environmental impacts associated with its production.

Here's the nutrient composition of peanut oil per 100 grams:

• Fat: Approximately 100 grams
• Saturated Fat: Around 17 grams
• Monounsaturated Fat: Approximately 46 grams
•  Polyunsaturated Fat: Around 32 grams
• Calories: Approximately 884 kcal

Vitamins:

• Vitamin E: Approximately 15 mg

Minerals:

• Calcium: Approximately 1 mg
• Iron: Around 0.5 mg
•  Zinc: Approximately 0.1 mg

Peanut oil, with its high content of monounsaturated fats, is beneficial for heart health and may help lower bad cholesterol levels.

 It also provides vitamin E, an antioxidant that supports immune function and skin health.

 With its high smoke point and mild flavor, peanut oil is suitable for frying, sautéing, and stir-frying, adding a delicious nutty taste to dishes.

Here's the nutrient composition of pumpkin seed oil per 100 grams:

• Fat*: Approximately 100 grams
• Saturated Fat: Around 16 grams
•  Monounsaturated Fat: Approximately 34 grams
• Polyunsaturated Fat: Around 47 grams
• Calories: Approximately 884 kcal

Vitamins:

• Vitamin E: Approximately 35 mg

Minerals:

• Iron: Around 1.3 mg
• Zinc: Approximately 7 mg

Pumpkin seed oil is rich in polyunsaturated and monounsaturated fats, making it beneficial for heart health and overall well-being.

 With a rich, nutty flavor and low smoke point, pumpkin seed oil is best used as a finishing oil in salad dressings, dips, or drizzled over cooked dishes to preserve its nutritional benefits.

Additionally, it provides a significant amount of vitamin E, an antioxidant that supports immune function and skin health, as well as minerals like iron and zinc.

 Incorporating pumpkin seed oil into your diet can add flavor and nutritional value to your meals.

Here's the nutrient composition of safflower oil per 100 grams:

• Fat: Approximately 100 grams
• Saturated Fat: Around 7 grams
• Monounsaturated Fat: Approximately 8 grams
• Polyunsaturated Fat: Around 75 grams
• Calories: Approximately 884 kcal

Vitamins:

• Vitamin E: Approximately 34 mg

Minerals:

• Iron: Around 0.9 mg
•  Zinc: Approximately 0.1 mg

Safflower oil is rich in polyunsaturated fats, particularly linoleic acid, which contributes to its heart-healthy profile.

 With a high smoke point and mild flavor, safflower oil is suitable for various cooking methods, including frying, baking, and salad dressings.

 Additionally, it provides a significant amount of vitamin E, an antioxidant that supports immune function and skin health.

 Incorporating safflower oil into your diet in moderation can contribute to a balanced and nutritious eating plan.

Sesame oil is a flavorful oil commonly used in cooking and for its health benefits. Here's some information about its nutrient composition and health benefits:

- Nutrient Composition (per 100 grams):
  - Calories: 884 kcal
  - Total Fat: 100 g
  - Saturated Fat: 14 g
  - Monounsaturated Fat: 40 g
  - Polyunsaturated Fat: 42 g
  - Vitamin E (Alpha-Tocopherol): 2.8 mg

Sesame oil is predominantly composed of healthy fats, including monounsaturated and polyunsaturated fats. It also contains a moderate amount of vitamin E, an antioxidant that helps protect cells from damage caused by free radicals.

The combination of monounsaturated and polyunsaturated fats in sesame oil contributes to its heart-healthy properties. These fats can help lower LDL (bad) cholesterol levels, reduce inflammation, and improve heart health overall.

Additionally, sesame oil contains sesamol and sesamin, two antioxidants that have been studied for their potential health benefits. These compounds have been shown to possess anti-inflammatory and antioxidant properties, which may help reduce the risk of chronic diseases such as heart disease and cancer.

Sesame oil has a rich, nutty flavor and is commonly used in Asian cuisine as a cooking oil, flavor enhancer, or finishing oil. It has a relatively high smoke point, making it suitable for frying, sautéing, and stir-frying.

Incorporating sesame oil into your cooking can add depth of flavor and provide potential health benefits. However, like any oil, it's important to use sesame oil in moderation as part of a balanced diet.

Here's a breakdown of the approximate nutrient composition of soybean oil per 100 grams:

• Calories: Approximately 884 kcal
• Proteins: 0 grams
• Sugar: 0 grams
• Carbohydrates: 0 grams
• Fat: Approximately 100 grams

Traces of the following vitamins and minerals may be found:

• Vitamin E: Around 8.18 mg (equivalent to 54% of the daily value)
• Vitamin K: Trace amounts
• Vitamin A: Trace amounts
• Calcium: Trace amounts
• Iron: Trace amounts
• Potassium: Trace amounts
• Magnesium: Trace amounts

Soybean oil is a versatile cooking oil commonly used in various culinary applications due to its neutral flavor and high smoke point. I

t's suitable for frying, sautéing, baking, and salad dressings. Additionally, it is often used as a base oil in commercial food production due to its affordability and availability.

 However, it's essential to consume soybean oil in moderation due to its high omega-6 fatty acid content, which, when consumed in excess, may contribute to inflammation.

Sunflower oil is a commonly used cooking oil known for its light flavor and high smoke point. Here's some information about its nutrient composition and health considerations:

- Nutrient Composition (per 100 grams):
  - Calories: 884 kcal
  - Total Fat: 100 g
  - Saturated Fat: 11 g
  - Monounsaturated Fat: 20 g
  - Polyunsaturated Fat: 65 g
  - Vitamin E (Alpha-Tocopherol): 41.08 mg

Sunflower oil is primarily composed of healthy polyunsaturated fats, particularly linoleic acid, an omega-6 fatty acid. It also contains a moderate amount of monounsaturated fats and a small amount of saturated fats.

The high content of polyunsaturated fats in sunflower oil contributes to its heart-healthy properties. These fats can help reduce LDL (bad) cholesterol levels and lower the risk of heart disease when used in place of saturated fats.

Additionally, sunflower oil is a good source of vitamin E, an antioxidant that helps protect cells from damage caused by free radicals. Vitamin E also plays a role in immune function and skin health.

Sunflower oil has a high smoke point, making it suitable for various cooking methods such as frying, sautéing, and baking. It has a mild flavor, allowing the natural flavors of food to shine through.

When incorporating sunflower oil into your cooking, it's important to use it in moderation as part of a balanced diet. While sunflower oil is a healthier option compared to some other cooking oils high in saturated fats, excessive intake of omega-6 fatty acids may promote inflammation in the body when not balanced with omega-3 fatty acids.

Overall, sunflower oil can be a versatile and nutritious choice for cooking and baking, particularly when used as part of a varied and balanced diet.

Unsalted butter is a dairy product made from churning cream, and it is commonly used in cooking and baking. Here's some information about its nutrient composition and health considerations:

- Nutrient Composition (per 100 grams):
  - Calories: 717 kcal
  - Total Fat: 81 g
  - Saturated Fat: 51 g
  - Monounsaturated Fat: 21 g
  - Polyunsaturated Fat: 3 g
  - Cholesterol: 215 mg
  - Vitamin A: 2499 IU
  - Vitamin E: 2.32 mg

Unsalted butter is primarily composed of saturated fats, which are solid at room temperature. It also contains small amounts of monounsaturated and polyunsaturated fats. Butter is a significant source of dietary cholesterol, which is important for various physiological functions in the body.

While butter is often criticized for its high saturated fat content, recent research suggests that the relationship between saturated fat intake and heart disease risk may be more complex than previously thought. Some studies have found that moderate consumption of saturated fats from sources like butter may not be associated with an increased risk of heart disease in healthy individuals, especially when part of a balanced diet.

Butter is also a good source of fat-soluble vitamins, particularly vitamin A and vitamin E. Vitamin A is important for vision, immune function, and skin health, while vitamin E acts as an antioxidant, protecting cells from damage caused by free radicals.

When incorporating unsalted butter into your diet, it's important to do so in moderation due to its high calorie and fat content. Additionally, individuals with certain health conditions, such as cardiovascular disease or high cholesterol, may need to limit their intake of saturated fats, including butter.

Overall, unsalted butter can be enjoyed as part of a balanced diet, particularly when used in moderation and in combination with other nutrient-rich foods. It adds flavor and richness to dishes and can be used in cooking, baking, or as a spread.

NB: Butter is primarily sourced from cow's milk, but it can also be made from the milk of other mammals such as goats, sheep, and buffalo. The process of making butter typically involves churning cream until it separates into butterfat and buttermilk.

Here are the main sources of butter:

1. Cow's Milk Butter: The most common type of butter, made from the milk of cows. It's widely available and used in various culinary applications around the world. Cow's milk butter is rich in saturated fats, vitamin A, and cholesterol.

2. Goat's Milk Butter: Butter made from the milk of goats. It has a slightly different flavor compared to cow's milk butter and is popular in regions where goat farming is prevalent. Goat's milk butter may contain higher levels of medium-chain fatty acids and certain vitamins and minerals such as vitamin A and calcium.

3. Sheep's Milk Butter: Butter made from the milk of sheep. It's less common and often more expensive than cow's milk butter but prized for its rich flavor and creamy texture. Sheep's milk butter tends to have a higher fat content and may contain higher levels of fat-soluble vitamins like vitamin A and vitamin E.

4. Buffalo Milk Butter: Butter made from the milk of water buffalo. It's particularly popular in regions of South Asia and the Mediterranean, where water buffalo farming is common. Buffalo milk butter may have a higher fat content and a richer flavor compared to cow's milk butter. It may also contain higher levels of certain nutrients such as calcium and protein.

While cow's milk butter is the most widely consumed type globally, butter made from other sources may offer unique flavor profiles and nutritional benefits.

 Additionally, different breeds of cows and variations in diet can influence the flavor and quality of cow's milk butter.

Here's the nutrient composition of walnut oil per 100 grams:

• Fat: Approximately 100 grams
•  Saturated Fat: Around 9 grams
•  Monounsaturated Fat: Approximately 9 grams
•  Polyunsaturated Fat: Around 63 grams
• Calories: Approximately 884 kcal

Vitamins:

• Vitamin E: Approximately 5 mg

Minerals:

• Iron: Around 0.7 mg
• Zinc: Approximately 0.6 mg

Walnut oil is rich in polyunsaturated fats, particularly alpha-linolenic acid (ALA), an omega-3 fatty acid that supports heart health and reduces inflammation.

With a delicate nutty flavor and low smoke point, walnut oil is best used as a finishing oil in salad dressings or drizzled over cooked dishes to preserve its nutritional benefits.

 Additionally, it provides vitamin E, an antioxidant that supports immune function and skin health.

Incorporating walnut oil into your diet can add flavor and nutritional value to your meals.