Nutrients in 14 ounces of Canned Flaked Sweetened Dried Coconut Meat

Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned.

Macros Ratio

Protein Fat Carbs

62%

35%

14 oz ▼

Macro Nutrients

Canned Flaked Sweetened Dried Coconut Meat

Energy1758 kcal

60.6%

Canned Flaked Sweetened Dried Coconut Meat has 1758.23599 kcal of Energy per 14 ounces, which is 60.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat126 g

130%

Canned Flaked Sweetened Dried Coconut Meat has 125.7753917 g of Fat per 14 ounces, which is 130% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat112 g

349%

Canned Flaked Sweetened Dried Coconut Meat has 111.53090193 g of Saturated Fat per 14 ounces, which is 349% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 61.38 g

8.1%

Canned Flaked Sweetened Dried Coconut Meat has 1.37721871 g of Omega 6 per 14 ounces, which is 8.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Canned Flaked Sweetened 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

Carbohydrate162 g

125%

Canned Flaked Sweetened Dried Coconut Meat has 162.3689263 g of Carbohydrate per 14 ounces, which is 125% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber18 g

47%

Canned Flaked Sweetened Dried Coconut Meat has 17.860185 g of Fiber per 14 ounces, which is 47% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.3 g

23.7%

Canned Flaked Sweetened Dried Coconut Meat has 13.2959155 g of Protein per 14 ounces, which is 23.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Flaked Sweetened Dried Coconut Meat

Vitamin A0 μg

RAE, retinol activity equivalents

Canned Flaked Sweetened 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 B10.12 mg

9.92%

Thiamine

Canned Flaked Sweetened Dried Coconut Meat has 0.1190679 mg of Vitamin B1 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.079 mg

6.1%

Riboflavin

Canned Flaked Sweetened Dried Coconut Meat has 0.0793786 mg of Vitamin B2 per 14 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.2 mg

7.57%

Niacin, nicotinic acid, niacinamide

Canned Flaked Sweetened Dried Coconut Meat has 1.21052365 mg of Vitamin B3 per 14 ounces, which is 7.57% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.5 mg

50.2%

Pantothenic acid

Canned Flaked Sweetened Dried Coconut Meat has 2.51233269 mg of Vitamin B5 per 14 ounces, which is 50.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.94 mg

72.4%

Pyridoxine

Canned Flaked Sweetened Dried Coconut Meat has 0.94063641 mg of Vitamin B6 per 14 ounces, which is 72.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927.8 μg

6.95%

Folates and Folic Acid

Canned Flaked Sweetened Dried Coconut Meat has 27.78251 μg of Vitamin B9 per 14 ounces, which is 6.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Canned Flaked Sweetened 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 C0 mg

Ascorbic acid

Canned Flaked Sweetened Dried Coconut Meat has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Canned Flaked Sweetened 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Canned Flaked Sweetened Dried Coconut Meat

Calcium55.6 mg

5.56%

Canned Flaked Sweetened Dried Coconut Meat has 55.56502 mg of Calcium per 14 ounces, which is 5.56% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.22 mg

136%

Canned Flaked Sweetened Dried Coconut Meat has 1.22243044 mg of Copper per 14 ounces, which is 136% 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

Iron7.3 mg

91%

Canned Flaked Sweetened Dried Coconut Meat has 7.3028312 mg of Iron per 14 ounces, which is 91% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium194 mg

46.3%

Canned Flaked Sweetened Dried Coconut Meat has 194.47757 mg of Magnesium per 14 ounces, which is 46.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.6 mg

375%

Canned Flaked Sweetened Dried Coconut Meat has 8.61654703 mg of Manganese per 14 ounces, which is 375% 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

Phosphorus409 mg

58.4%

Canned Flaked Sweetened Dried Coconut Meat has 408.79979 mg of Phosphorus per 14 ounces, which is 58.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1286 mg

38%

Canned Flaked Sweetened Dried Coconut Meat has 1285.93332 mg of Potassium per 14 ounces, which is 38% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium79.4 mg

5.3%

Canned Flaked Sweetened Dried Coconut Meat has 79.3786 mg of Sodium per 14 ounces, which is 5.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.3 mg

57.4%

Canned Flaked Sweetened Dried Coconut Meat has 6.3105987 mg of Zinc per 14 ounces, which is 57.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water92 g

2.5%

Canned Flaked Sweetened Dried Coconut Meat has 92.3570011 g of Water per 14 ounces, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Canned Flaked Sweetened Dried Coconut Meat:

14 ounces of Canned Flaked Sweetened Dried Coconut Meat is an excellent source of Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B1 and Vitamin B3.
It also has some Vitamin B2 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Canned Flaked Sweetened Dried Coconut Meat:

14 ounces of Canned Flaked Sweetened Dried Coconut Meat has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Magnesium, Phosphorus, Potassium and Zinc.
It also has some Calcium and Sodium.

Macronutrients in 14 ounces of Canned Flaked Sweetened Dried Coconut Meat:

14 ounces of Canned Flaked Sweetened Dried Coconut Meat has outstanding amounts of Fat, Saturated Fat and Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has a good amount of Omega 6.

Compare Canned Flaked Sweetened Dried Coconut Meat with:

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Food Info

Nutrients in 14 ounces of Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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