Because the body converts all dietary sources of vitamin A into retinol, 1 mcg of physiologically available retinol is equivalent to the following amounts from dietary sources: 1 mcg of retinol, 12 mcg of beta-carotene, and 24 mcg of alpha-carotene or beta-cryptoxanthin.
The body needs more omega-3 than omega-6 to reduce the risk of heart disease and inflammation. Since olive oil is higher in omega-3 than other oils, sardines in olive oil contain more omega-3 than sardines in water; however, the sardines in water are still the better option with lower amounts of cholesterol and fat.
CALORIES, FAT AND CHOLESTEROL According to the Department of Agriculture, one can of sardines packed in oil contains 191 calories and 11 g of fat. Fortunately, most of this fat is polyunsaturated or monounsaturated rather than saturated. Sardines are one of the best sources of certain heart-healthy omega-3 fatty acids.