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.
Cholesterol and Fat. The average cholesterol in a 3-ounce can of sardines in water is 30 milligrams, while sardines in oil have 40 milligrams of cholesterol. The 2010 Dietary Guidelines for Americans suggest that you limit cholesterol to 300 milligrams per day or 200 milligrams per day if you have heart disease.