Nutrients in 14 ounces of Shredded Sweetened Dried Coconut Meat

Nuts, coconut meat, dried (desiccated), sweetened, shredded.

raw dried

Macros Ratio

Protein Fat Carbs

61%

37%

14 oz ▼

Macro Nutrients

Shredded Sweetened Dried Coconut Meat

Energy1988 kcal

68.6%

Shredded Sweetened Dried Coconut Meat has 1988.43393 kcal of Energy per 14 ounces, which is 68.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat141 g

145%

Shredded Sweetened Dried Coconut Meat has 140.8573257 g of Fat per 14 ounces, which is 145% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat125 g

390%

Shredded Sweetened Dried Coconut Meat has 124.89428924 g of Saturated Fat per 14 ounces, which is 390% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Shredded Sweetened 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 61.54 g

9.06%

Shredded Sweetened Dried Coconut Meat has 1.53994484 g of Omega 6 per 14 ounces, which is 9.06% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Shredded 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

Carbohydrate189 g

146%

Shredded Sweetened Dried Coconut Meat has 189.1988931 g of Carbohydrate per 14 ounces, which is 146% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars171 g

236%

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

Shredded Sweetened Dried Coconut Meat has 171.3387081 g of Sugars per 14 ounces, which is 236% 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

Fiber18 g

47%

Shredded 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

Protein11.4 g

20.4%

Shredded Sweetened Dried Coconut Meat has 11.4305184 g of Protein per 14 ounces, which is 20.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Shredded Sweetened Dried Coconut Meat

Vitamin A0 μg

RAE, retinol activity equivalents

Shredded 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

10.3%

Thiamine

Shredded Sweetened Dried Coconut Meat has 0.12303683 mg of Vitamin B1 per 14 ounces, which is 10.3% 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

Shredded 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 B31.9 mg

11.8%

Niacin, nicotinic acid, niacinamide

Shredded Sweetened Dried Coconut Meat has 1.88127282 mg of Vitamin B3 per 14 ounces, which is 11.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.87 mg

57.3%

Pantothenic acid

Shredded Sweetened Dried Coconut Meat has 2.86556746 mg of Vitamin B5 per 14 ounces, which is 57.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.08 mg

82.7%

Pyridoxine

Shredded Sweetened Dried Coconut Meat has 1.07558003 mg of Vitamin B6 per 14 ounces, which is 82.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B931.8 μg

7.94%

Folates and Folic Acid

Shredded Sweetened Dried Coconut Meat has 31.75144 μg of Vitamin B9 per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Shredded 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 C2.78 mg

3.1%

Ascorbic acid

Shredded Sweetened Dried Coconut Meat has 2.778251 mg of Vitamin C per 14 ounces, which is 3.1% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Shredded 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 E1.55 mg

10.3%

Tocopherols and Tocotrienols

Shredded Sweetened Dried Coconut Meat has 1.5478827 mg of Vitamin E per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.2 μg

0.99%

Phytomenadione or phylloquinone

Shredded Sweetened 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

Shredded Sweetened Dried Coconut Meat

Calcium59.5 mg

5.95%

Shredded Sweetened Dried Coconut Meat has 59.53395 mg of Calcium per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.24 mg

138%

Shredded Sweetened Dried Coconut Meat has 1.24227509 mg of Copper per 14 ounces, which is 138% 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

Iron7.62 mg

95%

Shredded Sweetened Dried Coconut Meat has 7.6203456 mg of Iron per 14 ounces, which is 95% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium198 mg

47.2%

Shredded Sweetened Dried Coconut Meat has 198.4465 mg of Magnesium per 14 ounces, which is 47.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese9.82 mg

427%

Shredded Sweetened Dried Coconut Meat has 9.82310175 mg of Manganese per 14 ounces, which is 427% 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

Phosphorus425 mg

60.7%

Shredded Sweetened Dried Coconut Meat has 424.67551 mg of Phosphorus per 14 ounces, which is 60.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1338 mg

39.3%

Shredded Sweetened Dried Coconut Meat has 1337.52941 mg of Potassium per 14 ounces, which is 39.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium66.3 μg

121%

Shredded Sweetened Dried Coconut Meat has 66.281131 μg of Selenium per 14 ounces, which is 121% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1040 mg

69.3%

Shredded Sweetened Dried Coconut Meat has 1039.85966 mg of Sodium per 14 ounces, which is 69.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.22 mg

65.7%

Shredded Sweetened Dried Coconut Meat has 7.2234526 mg of Zinc per 14 ounces, which is 65.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water50 g

1.35%

Shredded Sweetened Dried Coconut Meat has 49.8100715 g of Water per 14 ounces, which is 1.35% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Shredded Sweetened Dried Coconut Meat:

14 ounces of Shredded Sweetened Dried Coconut Meat has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B5.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E.
This nut has some Vitamin B2 and 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 Shredded Sweetened Dried Coconut Meat:

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

Macronutrients in 14 ounces of Shredded Sweetened Dried Coconut Meat:

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

Compare Shredded Sweetened Dried Coconut Meat with:

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Food Info

Nutrients in 14 ounces of Shredded Sweetened Dried Coconut Meat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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