Nutrients in 500 calories of Canned Flaked Sweetened Dried Coconut Meat

Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned.

Weight per 500 Calories

Canned Flaked Sweetened Dried Coconut Meat

113g

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

Macros Ratio

Protein Fat Carbs

62%

35%

500 kcal ▼

Macro Nutrients

Canned Flaked Sweetened Dried Coconut Meat

Energy500 kcal

17.2%

Canned Flaked Sweetened 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

Fat35.8 g

37%

Canned Flaked Sweetened Dried Coconut Meat has 35.767494356659 g of Fat per 500 calories, which is 37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat31.7 g

99%

Canned Flaked Sweetened Dried Coconut Meat has 31.716704288939 g of Saturated Fat per 500 calories, which is 99% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.39 g

2.3%

Canned Flaked Sweetened Dried Coconut Meat has 0.39164785553047 g of Omega 6 per 500 calories, which is 2.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Canned Flaked Sweetened 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

Carbohydrate46 g

35.5%

Canned Flaked Sweetened Dried Coconut Meat has 46.17381489842 g of Carbohydrate per 500 calories, which is 35.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber5.08 g

13.4%

Canned Flaked Sweetened Dried Coconut Meat has 5.079006772009 g of Fiber per 500 calories, which is 13.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.8 g

6.75%

Canned Flaked Sweetened Dried Coconut Meat has 3.7810383747178 g of Protein per 500 calories, which is 6.75% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Flaked Sweetened Dried Coconut Meat

Vitamin A0 μg

RAE, retinol activity equivalents

Canned Flaked Sweetened 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 B10.034 mg

2.82%

Thiamine

Canned Flaked Sweetened Dried Coconut Meat has 0.033860045146727 mg of Vitamin B1 per 500 calories, which is 2.82% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.023 mg

1.74%

Riboflavin

Canned Flaked Sweetened Dried Coconut Meat has 0.022573363431151 mg of Vitamin B2 per 500 calories, which is 1.74% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.34 mg

2.15%

Niacin, nicotinic acid, niacinamide

Canned Flaked Sweetened Dried Coconut Meat has 0.34424379232506 mg of Vitamin B3 per 500 calories, which is 2.15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.71 mg

14.3%

Pantothenic acid

Canned Flaked Sweetened Dried Coconut Meat has 0.71444695259594 mg of Vitamin B5 per 500 calories, which is 14.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

20.6%

Pyridoxine

Canned Flaked Sweetened Dried Coconut Meat has 0.26749435665914 mg of Vitamin B6 per 500 calories, which is 20.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B97.9 μg

1.98%

Folates and Folic Acid

Canned Flaked Sweetened Dried Coconut Meat has 7.9006772009029 μg of Vitamin B9 per 500 calories, which is 1.98% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Canned Flaked Sweetened 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 C0 mg

Ascorbic acid

Canned Flaked Sweetened Dried Coconut Meat has 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Canned Flaked Sweetened 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Canned Flaked Sweetened Dried Coconut Meat

Calcium16 mg

1.6%

Canned Flaked Sweetened Dried Coconut Meat has 15.801354401806 mg of Calcium per 500 calories, which is 1.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.35 mg

38.6%

Canned Flaked Sweetened Dried Coconut Meat has 0.34762979683973 mg of Copper per 500 calories, which is 38.6% 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

Iron2.08 mg

26%

Canned Flaked Sweetened Dried Coconut Meat has 2.0767494356659 mg of Iron per 500 calories, which is 26% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium55.3 mg

13%

Canned Flaked Sweetened Dried Coconut Meat has 55.304740406321 mg of Magnesium per 500 calories, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.45 mg

107%

Canned Flaked Sweetened Dried Coconut Meat has 2.4503386004515 mg of Manganese per 500 calories, which is 107% 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

Phosphorus116 mg

16.6%

Canned Flaked Sweetened Dried Coconut Meat has 116.25282167043 mg of Phosphorus per 500 calories, which is 16.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium366 mg

10.8%

Canned Flaked Sweetened Dried Coconut Meat has 365.68848758465 mg of Potassium per 500 calories, which is 10.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium22.6 mg

1.5%

Canned Flaked Sweetened Dried Coconut Meat has 22.573363431151 mg of Sodium per 500 calories, which is 1.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.8 mg

16.3%

Canned Flaked Sweetened Dried Coconut Meat has 1.7945823927765 mg of Zinc per 500 calories, which is 16.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water26.3 g

0.71%

Canned Flaked Sweetened Dried Coconut Meat has 26.264108352144 g of Water per 500 calories, which is 0.71% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Canned Flaked Sweetened Dried Coconut Meat:

500 calories of Canned Flaked Sweetened Dried Coconut Meat is an excellent source of Vitamin B6.
It has a good amount of Vitamin B5.
It also has some Vitamin B1.
While 500 calories of product has trace amounts of Vitamin B2, Vitamin B3 and Vitamin B9, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Canned Flaked Sweetened Dried Coconut Meat:

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

Macronutrients in 500 calories of Canned Flaked Sweetened Dried Coconut Meat:

500 calories of Canned Flaked Sweetened Dried Coconut Meat has outstanding amounts of Saturated Fat.
It is an excellent source of Fat and Carbohydrate.
It also has a good amount of Fiber.
This nut has some Protein.
The product has trace amounts of Omega 6.

Compare Canned Flaked Sweetened Dried Coconut Meat with:

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Food Info

Nutrients in 500 calories of Canned Flaked Sweetened Dried Coconut Meat

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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