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Nutrients in 1 kilogram of Coconut

Raw Coconut Meat (Cocos nucifera).

Macros Ratio

Protein Fat Carbs
4%
80%
16%
1 kg ▼

Macro Nutrients

Coconut
Energy3540 kcal
122%
Raw Coconut Meat has 3540 kcal of Energy per 1 kilogram, which is 122% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat335 g
345%
Raw Coconut Meat has 334.9 g of Fat per 1 kilogram, which is 345% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat297 g
928%
Raw Coconut Meat has 296.98 g of Saturated Fat per 1 kilogram, which is 928% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Raw Coconut Meat has 0 g of Omega 3 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.66 g
21.5%
Raw Coconut Meat has 3.66 g of Omega 6 per 1 kilogram, which is 21.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Coconut Meat has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate152 g
117%
Raw Coconut Meat has 152.3 g of Carbohydrate per 1 kilogram, which is 117% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars62.3 g
86%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Coconut Meat has 62.3 g of Sugars per 1 kilogram, which is 86% 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
Fiber90 g
237%
Raw Coconut Meat has 90 g of Fiber per 1 kilogram, which is 237% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein33.3 g
59.5%
Raw Coconut Meat has 33.3 g of Protein per 1 kilogram, which is 59.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Coconut
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Coconut Meat has 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.66 mg
55%
Thiamine
Raw Coconut Meat has 0.66 mg of Vitamin B1 per 1 kilogram, which is 55% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg
15.4%
Riboflavin
Raw Coconut Meat has 0.2 mg of Vitamin B2 per 1 kilogram, which is 15.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.4 mg
33.8%
Niacin, nicotinic acid, niacinamide
Raw Coconut Meat has 5.4 mg of Vitamin B3 per 1 kilogram, which is 33.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53 mg
60%
Pantothenic acid
Raw Coconut Meat has 3 mg of Vitamin B5 per 1 kilogram, which is 60% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.54 mg
41.5%
Pyridoxine
Raw Coconut Meat has 0.54 mg of Vitamin B6 per 1 kilogram, which is 41.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9260 μg
65%
Folates and Folic Acid
Raw Coconut Meat has 260 μg of Vitamin B9 per 1 kilogram, which is 65% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Coconut Meat has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C33 mg
36.7%
Ascorbic acid
Raw Coconut Meat has 33 mg of Vitamin C per 1 kilogram, which is 36.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Coconut Meat has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.4 mg
16%
Tocopherols and Tocotrienols
Raw Coconut Meat has 2.4 mg of Vitamin E per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2 μg
1.67%
Phytomenadione or phylloquinone
Raw Coconut Meat has 2 μg of Vitamin K per 1 kilogram, which is 1.67% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut
Calcium140 mg
14%
Raw Coconut Meat has 140 mg of Calcium per 1 kilogram, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper4.35 mg
483%
Raw Coconut Meat has 4.35 mg of Copper per 1 kilogram, which is 483% 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
Iron24.3 mg
304%
Raw Coconut Meat has 24.3 mg of Iron per 1 kilogram, which is 304% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium320 mg
76%
Raw Coconut Meat has 320 mg of Magnesium per 1 kilogram, which is 76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese15 mg
652%
Raw Coconut Meat has 15 mg of Manganese per 1 kilogram, which is 652% 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
Phosphorus1130 mg
161%
Raw Coconut Meat has 1130 mg of Phosphorus per 1 kilogram, which is 161% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3560 mg
105%
Raw Coconut Meat has 3560 mg of Potassium per 1 kilogram, which is 105% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium101 μg
184%
Raw Coconut Meat has 101 μg of Selenium per 1 kilogram, which is 184% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium200 mg
13.3%
Raw Coconut Meat has 200 mg of Sodium per 1 kilogram, which is 13.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc11 mg
100%
Raw Coconut Meat has 11 mg of Zinc per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water470 g
12.7%
Raw Coconut Meat has 469.9 g of Water per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Raw Coconut Meat:
Minerals in 1 kilogram of Raw Coconut Meat:
Macronutrients in 1 kilogram of Raw Coconut Meat:



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