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Nutrients in 300 calories of Coconut

Raw Coconut Meat (Cocos nucifera).

Weight per 300 Calories

Coconut
84.7g

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

Macros Ratio

Protein Fat Carbs
4%
80%
16%
300 kcal ▼

Macro Nutrients

Coconut
Energy300 kcal
10.3%
Raw 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
Fat28.4 g
29.3%
Raw Coconut Meat has 28.381355932203 g of Fat per 300 calories, which is 29.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat25 g
78.6%
Raw Coconut Meat has 25.167796610169 g of Saturated Fat per 300 calories, which is 78.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.31 g
1.82%
Raw Coconut Meat has 0.31016949152542 g of Omega 6 per 300 calories, which is 1.82% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13 g
9.93%
Raw Coconut Meat has 12.906779661017 g of Carbohydrate per 300 calories, which is 9.93% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.28 g
7.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Coconut Meat has 5.2796610169492 g of Sugars per 300 calories, which is 7.3% 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
Fiber7.63 g
20%
Raw Coconut Meat has 7.6271186440678 g of Fiber per 300 calories, which is 20% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.82 g
5.04%
Raw Coconut Meat has 2.8220338983051 g of Protein per 300 calories, which is 5.04% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.056 mg
4.66%
Thiamine
Raw Coconut Meat has 0.055932203389831 mg of Vitamin B1 per 300 calories, which is 4.66% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.017 mg
1.3%
Riboflavin
Raw Coconut Meat has 0.016949152542373 mg of Vitamin B2 per 300 calories, which is 1.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.46 mg
2.86%
Niacin, nicotinic acid, niacinamide
Raw Coconut Meat has 0.45762711864407 mg of Vitamin B3 per 300 calories, which is 2.86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.25 mg
5.1%
Pantothenic acid
Raw Coconut Meat has 0.25423728813559 mg of Vitamin B5 per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.046 mg
3.52%
Pyridoxine
Raw Coconut Meat has 0.045762711864407 mg of Vitamin B6 per 300 calories, which is 3.52% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B922 μg
5.5%
Folates and Folic Acid
Raw Coconut Meat has 22.033898305085 μg of Vitamin B9 per 300 calories, which is 5.5% 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 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 C2.8 mg
3.1%
Ascorbic acid
Raw Coconut Meat has 2.7966101694915 mg of Vitamin C per 300 calories, which is 3.1% 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 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
1.36%
Tocopherols and Tocotrienols
Raw Coconut Meat has 0.20338983050847 mg of Vitamin E per 300 calories, which is 1.36% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.17 μg
0.14%
Phytomenadione or phylloquinone
Raw Coconut Meat has 0.16949152542373 μg of Vitamin K per 300 calories, which is 0.14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut
Calcium12 mg
1.2%
Raw Coconut Meat has 11.864406779661 mg of Calcium per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.37 mg
41%
Raw Coconut Meat has 0.36864406779661 mg of Copper per 300 calories, which is 41% 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
Iron2.06 mg
25.7%
Raw Coconut Meat has 2.0593220338983 mg of Iron per 300 calories, which is 25.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium27 mg
6.46%
Raw Coconut Meat has 27.118644067797 mg of Magnesium per 300 calories, which is 6.46% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.27 mg
55.3%
Raw Coconut Meat has 1.271186440678 mg of Manganese per 300 calories, which is 55.3% 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
Phosphorus96 mg
13.7%
Raw Coconut Meat has 95.762711864407 mg of Phosphorus per 300 calories, which is 13.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium302 mg
8.87%
Raw Coconut Meat has 301.69491525424 mg of Potassium per 300 calories, which is 8.87% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8.56 μg
15.6%
Raw Coconut Meat has 8.5593220338983 μg of Selenium per 300 calories, which is 15.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium17 mg
1.13%
Raw Coconut Meat has 16.949152542373 mg of Sodium per 300 calories, which is 1.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.93 mg
8.47%
Raw Coconut Meat has 0.93220338983051 mg of Zinc per 300 calories, which is 8.47% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water40 g
1.08%
Raw Coconut Meat has 39.822033898305 g of Water per 300 calories, which is 1.08% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Coconut Meat:
Minerals in 300 calories of Raw Coconut Meat:
Macronutrients in 300 calories of Raw Coconut Meat:



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