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Ask Us Your Cooking or Nutrition Questions & See This Week's AnswersAsk EatingWell editors your questions about ingredients, cooking, shopping, nutrition, kitchen equipment and more. --PJ, Vermont A: While a Recommended Dietary Intake (RDI) has not been determined for omega-3s, the American Heart Association suggests aiming for 1,500 to 3,000 milligrams (mg) per day of plant-based omega-3 fatty acids and 500 to 1,800 mg from fish. Some Suggestions in Milligrams: Soybeans (1 cup) = 3,000 Milligrams Walnuts (1 oz.) = 2,570 Albacore tuna (5 oz.) = 2,131 Atlantic salmon (5 oz.) = 1,987 Canola oil (1 Tbsp.) = 1,568 Ground flaxseed (1 Tbsp.) = 1,300 White tuna, canned (3 oz.) = 730 Purslane, raw (1 cup) = 250 Omega-3-fortified egg (1 lg.) = 100-350 Q: Are optional ingredients included in your nutrition analyses? --Donna A: No, they’re not. Also, if there’s a range of an ingredient, we analyze the first measurement listed. If an ingredient is “or to taste,” we analyze only the measured quantity. When alternative ingredients are listed, the analysis uses the first one. Click Here to see more EatingWell Q & A |
 
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