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Nutrient Ranking Tool

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30 Grains and Pasta Highest in Omega 6s

Ranked by a Common Serving Size
17000mg Omega 6s = 100% AI
  1. Uncooked Oats
    3781mg (22% AI) in 1 cup
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  2. Oat Bran
    2486mg (15% AI) in 1 cup
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  3. Uncooked Yellow Cornmeal
    1939mg (11% AI) in 1 cup
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  4. Uncooked Whole-Grain Cornmeal
    1939mg (11% AI) in 1 cup
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  5. Quinoa Cooked
    1802mg (11% AI) in 1 cup
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  6. Buckwheat (Uncooked)
    1634mg (10% AI) in 1 cup
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  7. Whole Grain Sorghum Flour
    1621mg (10% AI) in 1 cup
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  8. Cooked Oatmeal
    1266mg (7% AI) in 1 cup
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  9. Cooked Millet
    835mg (5% AI) in 1 cup
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  10. Egg Noodles (Cooked)
    835mg (5% AI) in 1 cup
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  11. Brown Rice
    717mg (4% AI) in 1 cup
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  12. Cooked Oat Bran
    710mg (4% AI) in 1 cup
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  13. Canned Hominy
    639mg (4% AI) in 1 cup
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  14. Whole Wheat Pasta
    629mg (4% AI) in 1 cup spaghetti not packed
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  15. Cooked Brown Rice
    552mg (3% AI) in 1 cup
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  16. Rice Bran
    529mg (3% AI) in 1 tablespoon
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  17. Spinach Egg Noodles (Cooked)
    482mg (3% AI) in 1 cup
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  18. Gluten Free Corn Noodles (Cooked)
    442mg (3% AI) in 1 cup
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  19. Cooked Pasta (Unenriched)
    366mg (2% AI) in 1 cup spaghetti not packed
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  20. Cooked Pearled Barley
    303mg (2% AI) in 1 cup
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  21. Yellow Cornmeal (Grits)
    303mg (2% AI) in 1 cup
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  22. Roasted Buckwheat Groats
    292mg (2% AI) in 1 cup
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  23. Cooked Wild Rice
    195mg (1% AI) in 1 cup
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  24. Cooked Bulgur
    171mg (1% AI) in 1 cup
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  25. Cooked Japanese Somen
    116mg (1% AI) in 1 cup
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  26. White Rice
    98mg (1% AI) in 1 cup
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  27. Cooked Couscous
    94mg (1% AI) in 1 cup, cooked
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  28. Medium Grain White Rice
    86mg (1% AI) in 1 cup
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  29. Rice Noodles (Cooked)
    33mg in 1 cup
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  30. Japanese Soba Noodles (Buckwheat)
    33mg in 1 cup
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