Nutrients in 14 ounces of Dried Coconut

Dried Coconut Meat.

raw dried

Macros Ratio

Protein Fat Carbs

83%

13%

14 oz ▼

Macro Nutrients

Dried Coconut

Energy2619 kcal

90%

Dried Coconut Meat has 2619.4938 kcal of Energy per 14 ounces, which is 90% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat256 g

264%

Dried Coconut Meat has 256.1150529 g of Fat per 14 ounces, which is 264% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat227 g

710%

Dried Coconut Meat has 227.09423674 g of Saturated Fat per 14 ounces, which is 710% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Dried Coconut Meat has 0 g of Omega 3 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.8 g

16.5%

Dried Coconut Meat has 2.80206458 g of Omega 6 per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Coconut Meat has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate94 g

72.2%

Dried Coconut Meat has 93.8651945 g of Carbohydrate per 14 ounces, which is 72.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars29 g

40.2%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Dried Coconut Meat has 29.1716355 g of Sugars per 14 ounces, which is 40.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber64.7 g

170%

Dried Coconut Meat has 64.693559 g of Fiber per 14 ounces, which is 170% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein27.3 g

48.8%

Dried Coconut Meat has 27.3062384 g of Protein per 14 ounces, which is 48.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Coconut

Vitamin A0 μg

RAE, retinol activity equivalents

Dried Coconut Meat has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

20%

Thiamine

Dried Coconut Meat has 0.2381358 mg of Vitamin B1 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

30.5%

Riboflavin

Dried Coconut Meat has 0.396893 mg of Vitamin B2 per 14 ounces, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.4 mg

15%

Niacin, nicotinic acid, niacinamide

Dried Coconut Meat has 2.39326479 mg of Vitamin B3 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.18 mg

63.5%

Pantothenic acid

Dried Coconut Meat has 3.175144 mg of Vitamin B5 per 14 ounces, which is 63.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.2 mg

92%

Pyridoxine

Dried Coconut Meat has 1.190679 mg of Vitamin B6 per 14 ounces, which is 92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B935.7 μg

8.93%

Folates and Folic Acid

Dried Coconut Meat has 35.72037 μg of Vitamin B9 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Coconut Meat has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5.95 mg

6.6%

Ascorbic acid

Dried Coconut Meat has 5.953395 mg of Vitamin C per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Coconut Meat has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.75 mg

11.6%

Tocopherols and Tocotrienols

Dried Coconut Meat has 1.7463292 mg of Vitamin E per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.2 μg

0.99%

Phytomenadione or phylloquinone

Dried Coconut Meat has 1.190679 μg of Vitamin K per 14 ounces, which is 0.99% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dried Coconut

Calcium103 mg

10.3%

Dried Coconut Meat has 103.19218 mg of Calcium per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.16 mg

351%

Dried Coconut Meat has 3.15926828 mg of Copper per 14 ounces, which is 351% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron13 mg

165%

Dried Coconut Meat has 13.1768476 mg of Iron per 14 ounces, which is 165% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium357 mg

85%

Dried Coconut Meat has 357.2037 mg of Magnesium per 14 ounces, which is 85% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese11 mg

474%

Dried Coconut Meat has 10.89471285 mg of Manganese per 14 ounces, which is 474% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus818 mg

117%

Dried Coconut Meat has 817.59958 mg of Phosphorus per 14 ounces, which is 117% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2155 mg

63.4%

Dried Coconut Meat has 2155.12899 mg of Potassium per 14 ounces, which is 63.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium73.4 μg

134%

Dried Coconut Meat has 73.425205 μg of Selenium per 14 ounces, which is 134% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium147 mg

9.8%

Dried Coconut Meat has 146.85041 mg of Sodium per 14 ounces, which is 9.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.98 mg

72.5%

Dried Coconut Meat has 7.9775493 mg of Zinc per 14 ounces, which is 72.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water12 g

0.32%

Dried Coconut Meat has 11.90679 g of Water per 14 ounces, which is 0.32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Dried Coconut Meat:

14 ounces of Dried Coconut has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B2 and Vitamin B5.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E.
This nut has some Vitamin C.
While 14 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Dried Coconut Meat:

14 ounces of Dried Coconut has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Selenium.
It is an excellent source of Potassium and Zinc.
It also has a good amount of Calcium and Sodium.

Macronutrients in 14 ounces of Dried Coconut Meat:

14 ounces of Dried Coconut has outstanding amounts of Fat, Saturated Fat and Fiber.
It is an excellent source of Carbohydrate, Sugars and Protein.
It also has a good amount of Omega 6.
It has no Omega 3.

Compare Dried Coconut Meat with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Dried Coconut

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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