Nutrients in 500 calories of Toasted Dried Coconut

Toasted Dried Coconut Meat.

Weight per 500 Calories

Toasted Dried Coconut

84.5g

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

Macros Ratio

Protein Fat Carbs

68%

29%

500 kcal ▼

Macro Nutrients

Toasted Dried Coconut

Energy500 kcal

17.2%

Toasted 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

Fat39.7 g

41%

Toasted Dried Coconut Meat has 39.695945945946 g of Fat per 500 calories, which is 41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat35.2 g

110%

Toasted Dried Coconut Meat has 35.201013513514 g of Saturated Fat per 500 calories, which is 110% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.43 g

2.55%

Toasted Dried Coconut Meat has 0.43412162162162 g of Omega 6 per 500 calories, which is 2.55% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Toasted 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

Carbohydrate37.5 g

29%

Toasted Dried Coconut Meat has 37.5 g of Carbohydrate per 500 calories, which is 29% 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

Fiber

No information available

Protein4.48 g

Toasted Dried Coconut Meat has 4.4763513513514 g of Protein per 500 calories, which is 8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Toasted Dried Coconut

Vitamin A0 μg

RAE, retinol activity equivalents

Toasted 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 B10.052 mg

4.3%

Thiamine

Toasted Dried Coconut Meat has 0.05152027027027 mg of Vitamin B1 per 500 calories, which is 4.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.086 mg

6.63%

Riboflavin

Toasted Dried Coconut Meat has 0.086148648648649 mg of Vitamin B2 per 500 calories, which is 6.63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.52 mg

3.25%

Niacin, nicotinic acid, niacinamide

Toasted Dried Coconut Meat has 0.52027027027027 mg of Vitamin B3 per 500 calories, which is 3.25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.69 mg

14%

Pantothenic acid

Toasted Dried Coconut Meat has 0.69003378378378 mg of Vitamin B5 per 500 calories, which is 14% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg

20%

Pyridoxine

Toasted Dried Coconut Meat has 0.25844594594595 mg of Vitamin B6 per 500 calories, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B97.6 μg

1.9%

Folates and Folic Acid

Toasted Dried Coconut Meat has 7.6013513513514 μg of Vitamin B9 per 500 calories, which is 1.9% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Toasted 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 C1.27 mg

1.4%

Ascorbic acid

Toasted Dried Coconut Meat has 1.2668918918919 mg of Vitamin C per 500 calories, which is 1.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Toasted 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

Toasted Dried Coconut

Calcium23 mg

2.3%

Toasted Dried Coconut Meat has 22.804054054054 mg of Calcium per 500 calories, which is 2.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.69 mg

76.2%

Toasted Dried Coconut Meat has 0.68581081081081 mg of Copper per 500 calories, which is 76.2% 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

Iron2.86 mg

35.8%

Toasted Dried Coconut Meat has 2.8631756756757 mg of Iron per 500 calories, which is 35.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium77.7 mg

18.5%

Toasted Dried Coconut Meat has 77.702702702703 mg of Magnesium per 500 calories, which is 18.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.37 mg

103%

Toasted Dried Coconut Meat has 2.3657094594595 mg of Manganese per 500 calories, which is 103% 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

Phosphorus178 mg

25.5%

Toasted Dried Coconut Meat has 178.20945945946 mg of Phosphorus per 500 calories, which is 25.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium468 mg

13.8%

Toasted Dried Coconut Meat has 467.90540540541 mg of Potassium per 500 calories, which is 13.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium31.3 mg

2.1%

Toasted Dried Coconut Meat has 31.25 mg of Sodium per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.73 mg

15.7%

Toasted Dried Coconut Meat has 1.7314189189189 mg of Zinc per 500 calories, which is 15.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water0.84 g

0.023%

Toasted Dried Coconut Meat has 0.84459459459459 g of Water per 500 calories, which is 0.023% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Toasted Dried Coconut Meat:

500 calories of Toasted 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 and Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Toasted Dried Coconut Meat:

500 calories of Toasted Dried Coconut has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron and Phosphorus.
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 Toasted Dried Coconut Meat:

500 calories of Toasted Dried Coconut has outstanding amounts of Saturated Fat.
It is an excellent source of Fat and Carbohydrate.
It also has a good amount of Protein.
This nut has some Omega 6.

Compare Toasted Dried Coconut Meat with:

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

Food Info

Nutrients in 500 calories of Toasted Dried Coconut

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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