Nutrients in 14 ounces of Coconut

Raw Coconut Meat (Cocos nucifera).

Macros Ratio

Protein Fat Carbs

80%

16%

14 oz ▼

Macro Nutrients

Coconut

Energy1405 kcal

48.4%

Raw Coconut Meat has 1405.00122 kcal of Energy per 14 ounces, which is 48.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat133 g

137%

Raw Coconut Meat has 132.9194657 g of Fat per 14 ounces, which is 137% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat118 g

368%

Raw Coconut Meat has 117.86928314 g of Saturated Fat per 14 ounces, which is 368% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw 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 61.45 g

8.54%

Raw Coconut Meat has 1.45262838 g of Omega 6 per 14 ounces, which is 8.54% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate60.4 g

46.5%

Raw Coconut Meat has 60.4468039 g of Carbohydrate per 14 ounces, which is 46.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars24.7 g

34%

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

Raw Coconut Meat has 24.7264339 g of Sugars per 14 ounces, which is 34% 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

Fiber35.7 g

94%

Raw Coconut Meat has 35.72037 g of Fiber per 14 ounces, which is 94% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.2 g

23.6%

Raw Coconut Meat has 13.2165369 g of Protein per 14 ounces, which is 23.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Coconut

Vitamin A0 μg

RAE, retinol activity equivalents

Raw 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 B10.26 mg

22%

Thiamine

Raw Coconut Meat has 0.26194938 mg of Vitamin B1 per 14 ounces, which is 22% 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

Raw 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 B32.14 mg

13.4%

Niacin, nicotinic acid, niacinamide

Raw Coconut Meat has 2.1432222 mg of Vitamin B3 per 14 ounces, which is 13.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24%

Pantothenic acid

Raw Coconut Meat has 1.190679 mg of Vitamin B5 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg

16.5%

Pyridoxine

Raw Coconut Meat has 0.21432222 mg of Vitamin B6 per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9103 μg

25.8%

Folates and Folic Acid

Raw Coconut Meat has 103.19218 μg of Vitamin B9 per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C13 mg

14.6%

Ascorbic acid

Raw Coconut Meat has 13.097469 mg of Vitamin C per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E0.95 mg

6.35%

Tocopherols and Tocotrienols

Raw Coconut Meat has 0.9525432 mg of Vitamin E per 14 ounces, which is 6.35% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.79 μg

0.66%

Phytomenadione or phylloquinone

Raw Coconut Meat has 0.793786 μg of Vitamin K per 14 ounces, which is 0.66% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut

Calcium55.6 mg

5.56%

Raw 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

Copper1.73 mg

192%

Raw Coconut Meat has 1.72648455 mg of Copper per 14 ounces, which is 192% 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

Iron9.64 mg

121%

Raw Coconut Meat has 9.6444999 mg of Iron per 14 ounces, which is 121% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium127 mg

30.2%

Raw Coconut Meat has 127.00576 mg of Magnesium per 14 ounces, which is 30.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.95 mg

259%

Raw Coconut Meat has 5.953395 mg of Manganese per 14 ounces, which is 259% 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

Phosphorus448 mg

64%

Raw Coconut Meat has 448.48909 mg of Phosphorus per 14 ounces, which is 64% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1413 mg

41.6%

Raw Coconut Meat has 1412.93908 mg of Potassium per 14 ounces, which is 41.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium40 μg

73%

Raw Coconut Meat has 40.086193 μg of Selenium per 14 ounces, which is 73% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium79.4 mg

5.3%

Raw 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

Zinc4.37 mg

39.7%

Raw Coconut Meat has 4.365823 mg of Zinc per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water187 g

5.04%

Raw Coconut Meat has 186.5000207 g of Water per 14 ounces, which is 5.04% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Coconut Meat:

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

Minerals in 14 ounces of Raw Coconut Meat:

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

Macronutrients in 14 ounces of Raw Coconut Meat:

14 ounces of 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 Raw Coconut Meat with:

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

Food Info

Nutrients in 14 ounces of Coconut

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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