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Nutrients in 14 ounces of Coconut Milk

Raw Coconut Milk.

Macros Ratio

Protein Fat Carbs
4%
87%
9%
14 oz ▼

Macro Nutrients

Coconut Milk
Energy913 kcal
31.5%
Raw Coconut Milk has 912.8539 kcal of Energy per 14 ounces, which is 31.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat95 g
98%
Raw Coconut Milk has 94.6192912 g of Fat per 14 ounces, which is 98% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat84 g
262%
Raw Coconut Milk has 83.9031802 g of Saturated Fat per 14 ounces, which is 262% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Raw Coconut Milk 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 61.04 g
6.1%
Raw Coconut Milk has 1.03589073 g of Omega 6 per 14 ounces, which is 6.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Coconut Milk 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
Carbohydrate22 g
17%
Raw Coconut Milk has 21.9878722 g of Carbohydrate per 14 ounces, which is 17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars13.3 g
18.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Coconut Milk has 13.2562262 g of Sugars per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber8.73 g
23%
Raw Coconut Milk has 8.731646 g of Fiber per 14 ounces, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.1 g
16.2%
Raw Coconut Milk has 9.0888497 g of Protein per 14 ounces, which is 16.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Coconut Milk
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Coconut Milk 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 B10.1 mg
8.6%
Thiamine
Raw Coconut Milk has 0.10319218 mg of Vitamin B1 per 14 ounces, which is 8.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20 mg
0%
Riboflavin
Raw Coconut Milk has 0 mg of Vitamin B2 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33 mg
19%
Niacin, nicotinic acid, niacinamide
Raw Coconut Milk has 3.0163868 mg of Vitamin B3 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.73 mg
14.5%
Pantothenic acid
Raw Coconut Milk has 0.72631419 mg of Vitamin B5 per 14 ounces, which is 14.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg
10%
Pyridoxine
Raw Coconut Milk has 0.13097469 mg of Vitamin B6 per 14 ounces, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B963.5 μg
16%
Folates and Folic Acid
Raw Coconut Milk has 63.50288 μg of Vitamin B9 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Coconut Milk 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 C11 mg
12.3%
Ascorbic acid
Raw Coconut Milk has 11.113004 mg of Vitamin C per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Coconut Milk 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 E0.6 mg
3.97%
Tocopherols and Tocotrienols
Raw Coconut Milk has 0.5953395 mg of Vitamin E per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.4 μg
0.33%
Phytomenadione or phylloquinone
Raw Coconut Milk has 0.396893 μg of Vitamin K per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut Milk
Calcium63.5 mg
6.35%
Raw Coconut Milk has 63.50288 mg of Calcium per 14 ounces, which is 6.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.06 mg
117%
Raw Coconut Milk has 1.05573538 mg of Copper per 14 ounces, which is 117% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron6.5 mg
81.4%
Raw Coconut Milk has 6.5090452 mg of Iron per 14 ounces, which is 81.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium147 mg
35%
Raw Coconut Milk has 146.85041 mg of Magnesium per 14 ounces, which is 35% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.64 mg
158%
Raw Coconut Milk has 3.63553988 mg of Manganese per 14 ounces, which is 158% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus397 mg
56.7%
Raw Coconut Milk has 396.893 mg of Phosphorus per 14 ounces, which is 56.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1044 mg
30.7%
Raw Coconut Milk has 1043.82859 mg of Potassium per 14 ounces, which is 30.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium24.6 μg
44.7%
Raw Coconut Milk has 24.607366 μg of Selenium per 14 ounces, which is 44.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium59.5 mg
3.97%
Raw Coconut Milk has 59.53395 mg of Sodium per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.66 mg
24%
Raw Coconut Milk has 2.6591831 mg of Zinc per 14 ounces, which is 24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water268 g
7.25%
Raw Coconut Milk has 268.3790466 g of Water per 14 ounces, which is 7.25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Coconut Milk:
Minerals in 14 ounces of Raw Coconut Milk:
Macronutrients in 14 ounces of Raw Coconut Milk:



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