<Tr> <Td> alpha - Linolenic acid, an omega - 3 fatty acid (polyunsaturated) </Td> <Td> 1.6 g / day </Td> <Td> 1.1 g / day </Td> <Td> Linseed oil (flax seed), chia seed, hemp seed, walnut, soybeans </Td> </Tr> <Tr> <Td> Cholesterol </Td> <Td_colspan="2"> 300 milligrams (mg) </Td> <Td> chicken giblets, turkey giblets, beef liver, egg yolk </Td> </Tr> <Tr> <Td> Trans fatty acids </Td> <Td_colspan="2"> As low as possible </Td> <Td> </Td> </Tr> <Tr> <Td> Saturated fatty acids </Td> <Td_colspan="2"> As low as possible while consuming a nutritionally adequate diet </Td> <Td> coconut meat, coconut oil, lard, cheeses, butter, chocolate, egg yolk </Td> </Tr>

Nutrition scientists have established rdas for all essential nutrients