Nutrients in 300 calories of Dried Coconut

Dried Coconut Meat.

raw dried

Weight per 300 Calories

Dried Coconut

45.5g

Dried Coconut Meat has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

83%

13%

300 kcal ▼

Macro Nutrients

Dried Coconut

Energy300 kcal

10.3%

Dried Coconut Meat has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat29.3 g

30.2%

Dried Coconut Meat has 29.331818181818 g of Fat per 300 calories, which is 30.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat26 g

81.3%

Dried Coconut Meat has 26.008181818182 g of Saturated Fat per 300 calories, which is 81.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Dried Coconut Meat has 0 g of Omega 3 per 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.32 g

1.9%

Dried Coconut Meat has 0.32090909090909 g of Omega 6 per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Coconut Meat has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate10.8 g

8.27%

Dried Coconut Meat has 10.75 g of Carbohydrate per 300 calories, which is 8.27% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.34 g

4.6%

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

Dried Coconut Meat has 3.3409090909091 g of Sugars per 300 calories, which is 4.6% 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

Fiber7.4 g

19.5%

Dried Coconut Meat has 7.4090909090909 g of Fiber per 300 calories, which is 19.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.13 g

5.6%

Dried Coconut Meat has 3.1272727272727 g of Protein per 300 calories, which is 5.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Coconut

Vitamin A0 μg

RAE, retinol activity equivalents

Dried Coconut Meat has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.027 mg

2.27%

Thiamine

Dried Coconut Meat has 0.027272727272727 mg of Vitamin B1 per 300 calories, which is 2.27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.045 mg

3.5%

Riboflavin

Dried Coconut Meat has 0.045454545454545 mg of Vitamin B2 per 300 calories, which is 3.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.27 mg

1.7%

Niacin, nicotinic acid, niacinamide

Dried Coconut Meat has 0.27409090909091 mg of Vitamin B3 per 300 calories, which is 1.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.36 mg

7.27%

Pantothenic acid

Dried Coconut Meat has 0.36363636363636 mg of Vitamin B5 per 300 calories, which is 7.27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

10.5%

Pyridoxine

Dried Coconut Meat has 0.13636363636364 mg of Vitamin B6 per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B94.1 μg

1.02%

Folates and Folic Acid

Dried Coconut Meat has 4.0909090909091 μg of Vitamin B9 per 300 calories, which is 1.02% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Coconut Meat has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.68 mg

0.76%

Ascorbic acid

Dried Coconut Meat has 0.68181818181818 mg of Vitamin C per 300 calories, which is 0.76% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Coconut Meat has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.2 mg

1.33%

Tocopherols and Tocotrienols

Dried Coconut Meat has 0.2 mg of Vitamin E per 300 calories, which is 1.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.14 μg

0.11%

Phytomenadione or phylloquinone

Dried Coconut Meat has 0.13636363636364 μg of Vitamin K per 300 calories, which is 0.11% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dried Coconut

Calcium12 mg

1.2%

Dried Coconut Meat has 11.818181818182 mg of Calcium per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.36 mg

40.2%

Dried Coconut Meat has 0.36181818181818 mg of Copper per 300 calories, which is 40.2% 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

Iron1.5 mg

19%

Dried Coconut Meat has 1.5090909090909 mg of Iron per 300 calories, which is 19% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium41 mg

9.74%

Dried Coconut Meat has 40.909090909091 mg of Magnesium per 300 calories, which is 9.74% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.25 mg

54.2%

Dried Coconut Meat has 1.2477272727273 mg of Manganese per 300 calories, which is 54.2% 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

Phosphorus94 mg

13.4%

Dried Coconut Meat has 93.636363636364 mg of Phosphorus per 300 calories, which is 13.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium247 mg

7.26%

Dried Coconut Meat has 246.81818181818 mg of Potassium per 300 calories, which is 7.26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.4 μg

15.3%

Dried Coconut Meat has 8.4090909090909 μg of Selenium per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium17 mg

1.12%

Dried Coconut Meat has 16.818181818182 mg of Sodium per 300 calories, which is 1.12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.91 mg

8.3%

Dried Coconut Meat has 0.91363636363636 mg of Zinc per 300 calories, which is 8.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1.36 g

0.037%

Dried Coconut Meat has 1.3636363636364 g of Water per 300 calories, which is 0.037% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Dried Coconut Meat:

300 calories of Dried Coconut has a good amount of Vitamin B5 and Vitamin B6.
It has some Vitamin B2.
While 300 calories of product has trace amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 300 calories of Dried Coconut Meat:

300 calories of Dried Coconut is an excellent source of Copper and Manganese.
It has a good amount of Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc.
The product has trace amounts of Calcium and Sodium.

Macronutrients in 300 calories of Dried Coconut Meat:

300 calories of Dried Coconut has outstanding amounts of Saturated Fat.
It is an excellent source of Fat.
It also has a good amount of Carbohydrate and Fiber.
This nut has some Sugars and Protein.
While 300 calories of product has trace amounts of Omega 6, it has no Omega 3.

Compare Dried Coconut Meat with:

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

Food Info

Nutrients in 300 calories of Dried Coconut

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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