Cholesterol and fatty acid content in foods
Consuming the right amount of fat each day for the average person to get the energy. Nutrients the body needs should be สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน 20-30 percent fat of the energy received per day. There are recommendations for consuming fat according to each person’s energy needs as follows:
- Children aged 6-13 years, working women, and the elderly. Who need 1,600 kilocalories of energy per day should receive no more than 5 teaspoons of fat per day.
- Teenagers and working men. Who need 2,000 calories per day should consume no more than 7 teaspoons of fat per day.
It is divide into the following types of fat:
1. Eat saturated fat less than 7 percent of your daily energy intake.
2. Eat monounsaturated fats, approximately 10 percent of your daily energy intake.
3. Eat polyunsaturated fats, approximately 10 percent of your daily energy intake.
4. Eat foods that contain no more than 300 milligrams of cholesterol per day.
Cholesterol and fatty acids table in foods
| list | amount | cholesterol | fat | Fatty acids (milligrams) | ||||||
| gram | milligram | gram | SFA* | MUFA* | PUFA* | 18:1 | 18:2 | EPA* | DHA* | |
| Chicken, leg | 100 | 100 | 10 | 2957 | 4552 | 2366 | 3747 | 2116 | 28 | 72 |
| Chicken breast (skinless) | 100 | 63 | 1.5 | 489 | 595 | 365 | 499 | 262 | 11 | 46 |
| egg | 100 | 427 | 8.8 | 3125 | 4189 | 1358 | 3751 | 1049 | ND | 165 |
| Spicy shrimp with sour sauce | 100 | 192 | 0.9 | 280 | 192 | 324 | 142 | 57 | 56 | 153 |
| shrimp | 100 | 196 | 3.4 | 1055 | 947 | 925 | 599 | 168 | 235 | 94 |
| beef | 100 | 65 | 1.7 | 782 | 632 | 170 | 585 | 84 | 10 | ND |
| Duck meat | 100 | 82 | 2.2 | 680 | 806 | 588 | 756 | 3780 | ND | ND |
| ham | 100 | 52 | 2.5 | 835 | 1080 | 482 | 994 | 375 | 5 | 17 |
| Sea bass | 100 | 69 | 1.5 | 564 | 400 | 446 | 281 | 38 | 63 | 238 |
| Red snapper | 100 | 57 | 1.6 | 563 | 378 | 553 | 238 | 28 | 103 | 271 |
| Saba fish meat | 100 | 60 | 16.2 | 2966 | 8306 | 3819 | 1648 | 231 | 866 | 1682 |
| Mackerel | 100 | 76 | 5.2 | 1624 | 953 | 1978 | 391 | 87 | 626 | 778 |
| Tuna | 100 | 51 | 0.8 | 345 | 149 | 261 | 116 | 18 | 26 | 183 |
Consuming the right amount of fat helps the body get essential nutrients such as unsaturated fatty acids, vitamins and minerals, and helps the body use energy efficiently. However, consuming too much fat can have adverse health effects, such as the risk of heart disease and diabetes. Therefore, the amount and type of fat consumed each day should be carefully considered and balanced in the diet for good health and long-term safety.