Nutrients in 500 calories of Dried Coconut

Dried Coconut Meat.

raw dried

Weight per 500 Calories

Dried Coconut

75.8g

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

Macros Ratio

Protein Fat Carbs

83%

13%

500 kcal ▼

Macro Nutrients

Dried Coconut

Energy500 kcal

17.2%

Dried Coconut Meat has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat49 g

50.4%

Dried Coconut Meat has 48.886363636364 g of Fat per 500 calories, which is 50.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat43.3 g

135%

Dried Coconut Meat has 43.34696969697 g of Saturated Fat per 500 calories, which is 135% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.53 g

3.15%

Dried Coconut Meat has 0.53484848484848 g of Omega 6 per 500 calories, which is 3.15% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18 g

13.8%

Dried Coconut Meat has 17.916666666667 g of Carbohydrate per 500 calories, which is 13.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.57 g

7.7%

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

Dried Coconut Meat has 5.5681818181818 g of Sugars per 500 calories, which is 7.7% 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

Fiber12.3 g

32.5%

Dried Coconut Meat has 12.348484848485 g of Fiber per 500 calories, which is 32.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.2 g

9.3%

Dried Coconut Meat has 5.2121212121212 g of Protein per 500 calories, which is 9.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.045 mg

3.8%

Thiamine

Dried Coconut Meat has 0.045454545454545 mg of Vitamin B1 per 500 calories, which is 3.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.076 mg

5.83%

Riboflavin

Dried Coconut Meat has 0.075757575757576 mg of Vitamin B2 per 500 calories, which is 5.83% 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

Dried Coconut Meat has 0.45681818181818 mg of Vitamin B3 per 500 calories, which is 2.86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.61 mg

12%

Pantothenic acid

Dried Coconut Meat has 0.60606060606061 mg of Vitamin B5 per 500 calories, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

17.5%

Pyridoxine

Dried Coconut Meat has 0.22727272727273 mg of Vitamin B6 per 500 calories, which is 17.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B96.8 μg

1.7%

Folates and Folic Acid

Dried Coconut Meat has 6.8181818181818 μg of Vitamin B9 per 500 calories, which is 1.7% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.14 mg

1.26%

Ascorbic acid

Dried Coconut Meat has 1.1363636363636 mg of Vitamin C per 500 calories, which is 1.26% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.33 mg

2.22%

Tocopherols and Tocotrienols

Dried Coconut Meat has 0.33333333333333 mg of Vitamin E per 500 calories, which is 2.22% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.23 μg

0.19%

Phytomenadione or phylloquinone

Dried Coconut Meat has 0.22727272727273 μg of Vitamin K per 500 calories, which is 0.19% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dried Coconut

Calcium19.7 mg

1.97%

Dried Coconut Meat has 19.69696969697 mg of Calcium per 500 calories, which is 1.97% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.6 mg

67%

Dried Coconut Meat has 0.6030303030303 mg of Copper per 500 calories, which is 67% 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

Iron2.5 mg

31.4%

Dried Coconut Meat has 2.5151515151515 mg of Iron per 500 calories, which is 31.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium68 mg

16.2%

Dried Coconut Meat has 68.181818181818 mg of Magnesium per 500 calories, which is 16.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.08 mg

90%

Dried Coconut Meat has 2.0795454545455 mg of Manganese per 500 calories, which is 90% 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

Phosphorus156 mg

22.3%

Dried Coconut Meat has 156.06060606061 mg of Phosphorus per 500 calories, which is 22.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium411 mg

12%

Dried Coconut Meat has 411.36363636364 mg of Potassium per 500 calories, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium14 μg

25.5%

Dried Coconut Meat has 14.015151515152 μg of Selenium per 500 calories, which is 25.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium28 mg

1.87%

Dried Coconut Meat has 28.030303030303 mg of Sodium per 500 calories, which is 1.87% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.52 mg

14%

Dried Coconut Meat has 1.5227272727273 mg of Zinc per 500 calories, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.27 g

0.061%

Dried Coconut Meat has 2.2727272727273 g of Water per 500 calories, which is 0.061% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dried Coconut Meat:

500 calories of Dried Coconut has a good amount of Vitamin B5 and Vitamin B6.
It has some Vitamin B1, Vitamin B2 and Vitamin B3.
While 500 calories of product has trace amounts of Vitamin B9, Vitamin C and Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 500 calories of Dried Coconut Meat:

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

Macronutrients in 500 calories of Dried Coconut Meat:

500 calories of Dried Coconut has outstanding amounts of Saturated Fat.
It is an excellent source of Fat and Fiber.
It also has a good amount of Carbohydrate, Sugars and Protein.
This nut has some 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 500 calories of Dried Coconut

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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