Nutrients in 300 calories of Shredded Sweetened Dried Coconut Meat

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

raw dried

Weight per 300 Calories

Shredded Sweetened Dried Coconut Meat

60g

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

Macros Ratio

Protein Fat Carbs

61%

37%

300 kcal ▼

Macro Nutrients

Shredded Sweetened Dried Coconut Meat

Energy300 kcal

10.3%

Shredded Sweetened 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

Fat21.3 g

22%

Shredded Sweetened Dried Coconut Meat has 21.251497005988 g of Fat per 300 calories, which is 22% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat19 g

59%

Shredded Sweetened Dried Coconut Meat has 18.843113772455 g of Saturated Fat per 300 calories, which is 59% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.23 g

1.37%

Shredded Sweetened Dried Coconut Meat has 0.23233532934132 g of Omega 6 per 300 calories, which is 1.37% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate28.5 g

22%

Shredded Sweetened Dried Coconut Meat has 28.544910179641 g of Carbohydrate per 300 calories, which is 22% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars26 g

35.7%

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

Shredded Sweetened Dried Coconut Meat has 25.850299401198 g of Sugars per 300 calories, which is 35.7% 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

Fiber2.7 g

7.1%

Shredded Sweetened Dried Coconut Meat has 2.6946107784431 g of Fiber per 300 calories, which is 7.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.72 g

3.08%

Shredded Sweetened Dried Coconut Meat has 1.7245508982036 g of Protein per 300 calories, which is 3.08% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.019 mg

1.55%

Thiamine

Shredded Sweetened Dried Coconut Meat has 0.018562874251497 mg of Vitamin B1 per 300 calories, which is 1.55% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.012 mg

0.92%

Riboflavin

Shredded Sweetened Dried Coconut Meat has 0.011976047904192 mg of Vitamin B2 per 300 calories, which is 0.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.28 mg

1.77%

Niacin, nicotinic acid, niacinamide

Shredded Sweetened Dried Coconut Meat has 0.28383233532934 mg of Vitamin B3 per 300 calories, which is 1.77% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.43 mg

8.65%

Pantothenic acid

Shredded Sweetened Dried Coconut Meat has 0.43233532934132 mg of Vitamin B5 per 300 calories, which is 8.65% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg

12.5%

Pyridoxine

Shredded Sweetened Dried Coconut Meat has 0.1622754491018 mg of Vitamin B6 per 300 calories, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B94.8 μg

1.2%

Folates and Folic Acid

Shredded Sweetened Dried Coconut Meat has 4.7904191616766 μg of Vitamin B9 per 300 calories, which is 1.2% 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 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 C0.42 mg

0.47%

Ascorbic acid

Shredded Sweetened Dried Coconut Meat has 0.41916167664671 mg of Vitamin C per 300 calories, which is 0.47% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.23 mg

1.56%

Tocopherols and Tocotrienols

Shredded Sweetened Dried Coconut Meat has 0.23353293413174 mg of Vitamin E per 300 calories, which is 1.56% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.18 μg

0.15%

Phytomenadione or phylloquinone

Shredded Sweetened Dried Coconut Meat has 0.17964071856287 μg of Vitamin K per 300 calories, which is 0.15% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Shredded Sweetened Dried Coconut Meat

Calcium9 mg

0.9%

Shredded Sweetened Dried Coconut Meat has 8.9820359281437 mg of Calcium per 300 calories, which is 0.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21%

Shredded Sweetened Dried Coconut Meat has 0.1874251497006 mg of Copper per 300 calories, which is 21% 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

Iron1.15 mg

14.4%

Shredded Sweetened Dried Coconut Meat has 1.1497005988024 mg of Iron per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium30 mg

7.13%

Shredded Sweetened Dried Coconut Meat has 29.940119760479 mg of Magnesium per 300 calories, which is 7.13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.5 mg

64.4%

Shredded Sweetened Dried Coconut Meat has 1.4820359281437 mg of Manganese per 300 calories, which is 64.4% 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

Phosphorus64 mg

9.15%

Shredded Sweetened Dried Coconut Meat has 64.071856287425 mg of Phosphorus per 300 calories, which is 9.15% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium202 mg

5.94%

Shredded Sweetened Dried Coconut Meat has 201.79640718563 mg of Potassium per 300 calories, which is 5.94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10 μg

18%

Shredded Sweetened Dried Coconut Meat has 10 μg of Selenium per 300 calories, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium157 mg

10.5%

Shredded Sweetened Dried Coconut Meat has 156.88622754491 mg of Sodium per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

9.9%

Shredded Sweetened Dried Coconut Meat has 1.0898203592814 mg of Zinc per 300 calories, which is 9.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water7.5 g

0.2%

Shredded Sweetened Dried Coconut Meat has 7.5149700598802 g of Water per 300 calories, which is 0.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Shredded Sweetened Dried Coconut Meat:

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

Minerals in 300 calories of Shredded Sweetened Dried Coconut Meat:

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

Macronutrients in 300 calories of Shredded Sweetened Dried Coconut Meat:

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

Compare Shredded Sweetened Dried Coconut Meat with:

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

Food Info

Nutrients in 300 calories of Shredded Sweetened Dried Coconut Meat

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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