The percentage of PUFA requirements of a Healthy Adult is around 8 to 10 % of the total  calories.

Hii, As per the recommendation of RDA it should be about 10%of you total calorie intake.  But not more than 20g in a day .

Gud morning pls follow a healthy lifestyle habit to get out of hypothyroidism issue in a healthy way.there is as if no such wonder food which will cure hypothyroidism issue overnight. So pls try to have a healthy food plate along with daily exercise for minimum of 30-40mins,reduce stress  if u have of any kind either by yoga or meditation for 20mins  minimum in evening time, try to sleep early  and drink plenty of water approx 3ltrs  including other liquid food items.

About two tablespoon ie 30 ml -70 ml of fat is allowed per day depending on the metabolic rate or calories used up in an individual.

All fats including poly saturated or mono saturated. should be not more than 30 ml per day,