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Nutrients in 300 calories of Coconut Water

Coconut Water (liquid From Coconuts).

Weight per 300 Calories

Coconut Water
1579g

Coconut Water (liquid From Coconuts) has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
15%
9%
76%
300 kcal ▼

Macro Nutrients

Coconut Water
Energy300 kcal
10.3%
Coconut Water (liquid From Coconuts) have 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
Fat3.16 g
3.26%
Coconut Water (liquid From Coconuts) have 3.1578947368421 g of Fat per 300 calories, which is 3.26% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.78 g
8.7%
Coconut Water (liquid From Coconuts) have 2.7789473684211 g of Saturated Fat per 300 calories, which is 8.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Coconut Water (liquid From Coconuts) have 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 60.032 g
0.19%
Coconut Water (liquid From Coconuts) have 0.031578947368421 g of Omega 6 per 300 calories, which is 0.19% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Coconut Water (liquid From Coconuts) have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate58.6 g
45%
Coconut Water (liquid From Coconuts) have 58.578947368421 g of Carbohydrate per 300 calories, which is 45% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars41.2 g
57%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Coconut Water (liquid From Coconuts) have 41.210526315789 g of Sugars per 300 calories, which is 57% 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
Fiber17.4 g
45.7%
Coconut Water (liquid From Coconuts) have 17.368421052632 g of Fiber per 300 calories, which is 45.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11.4 g
20.3%
Coconut Water (liquid From Coconuts) have 11.368421052632 g of Protein per 300 calories, which is 20.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Coconut Water
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Coconut Water (liquid From Coconuts) have 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
Buy Preformed Vegan Vitamin A
Vitamin B10.47 mg
39.5%
Thiamine
Coconut Water (liquid From Coconuts) have 0.47368421052632 mg of Vitamin B1 per 300 calories, which is 39.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.9 mg
69.2%
Riboflavin
Coconut Water (liquid From Coconuts) have 0.9 mg of Vitamin B2 per 300 calories, which is 69.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.26 mg
7.9%
Niacin, nicotinic acid, niacinamide
Coconut Water (liquid From Coconuts) have 1.2631578947368 mg of Vitamin B3 per 300 calories, which is 7.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.68 mg
13.6%
Pantothenic acid
Coconut Water (liquid From Coconuts) have 0.67894736842105 mg of Vitamin B5 per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.51 mg
39%
Pyridoxine
Coconut Water (liquid From Coconuts) have 0.50526315789474 mg of Vitamin B6 per 300 calories, which is 39% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B947.4 μg
12%
Folates and Folic Acid
Coconut Water (liquid From Coconuts) have 47.368421052632 μg of Vitamin B9 per 300 calories, which is 12% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Coconut Water (liquid From Coconuts) have 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 C38 mg
42%
Ascorbic acid
Coconut Water (liquid From Coconuts) have 37.894736842105 mg of Vitamin C per 300 calories, which is 42% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Coconut Water (liquid From Coconuts) have 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 mg
0%
Tocopherols and Tocotrienols
Coconut Water (liquid From Coconuts) have 0 mg of Vitamin E per 300 calories, which is 0% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Coconut Water (liquid From Coconuts) have 0 μg of Vitamin K per 300 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut Water
Calcium379 mg
38%
Coconut Water (liquid From Coconuts) have 378.94736842105 mg of Calcium per 300 calories, which is 38% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.63 mg
70%
Coconut Water (liquid From Coconuts) have 0.63157894736842 mg of Copper per 300 calories, which is 70% 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
Iron4.58 mg
57.2%
Coconut Water (liquid From Coconuts) have 4.5789473684211 mg of Iron per 300 calories, which is 57.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium395 mg
94%
Coconut Water (liquid From Coconuts) have 394.73684210526 mg of Magnesium per 300 calories, which is 94% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.24 mg
97%
Coconut Water (liquid From Coconuts) have 2.2421052631579 mg of Manganese per 300 calories, which is 97% 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
Phosphorus316 mg
45%
Coconut Water (liquid From Coconuts) have 315.78947368421 mg of Phosphorus per 300 calories, which is 45% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3947 mg
116%
Coconut Water (liquid From Coconuts) have 3947.3684210526 mg of Potassium per 300 calories, which is 116% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium15.8 μg
28.7%
Coconut Water (liquid From Coconuts) have 15.789473684211 μg of Selenium per 300 calories, which is 28.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1658 mg
111%
Coconut Water (liquid From Coconuts) have 1657.8947368421 mg of Sodium per 300 calories, which is 111% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.58 mg
14.4%
Coconut Water (liquid From Coconuts) have 1.5789473684211 mg of Zinc per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1500 g
40.5%
Coconut Water (liquid From Coconuts) have 1499.8421052632 g of Water per 300 calories, which is 40.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Coconut Water (liquid From Coconuts):
Minerals in 300 calories of Coconut Water (liquid From Coconuts):
Macronutrients in 300 calories of Coconut Water (liquid From Coconuts):



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