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Nutrients in 500 calories of Coconut Milk

Raw Coconut Milk.

Weight per 500 Calories

Coconut Milk
217g

Raw Coconut Milk has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
4%
87%
9%
500 kcal ▼

Macro Nutrients

Coconut Milk
Energy500 kcal
17.2%
Raw Coconut Milk 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
Fat52 g
53.4%
Raw Coconut Milk has 51.826086956522 g of Fat per 500 calories, which is 53.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat46 g
144%
Raw Coconut Milk has 45.95652173913 g of Saturated Fat per 500 calories, which is 144% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Raw Coconut Milk 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 60.57 g
3.34%
Raw Coconut Milk has 0.56739130434783 g of Omega 6 per 500 calories, which is 3.34% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Coconut Milk 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
Carbohydrate12 g
9.26%
Raw Coconut Milk has 12.04347826087 g of Carbohydrate per 500 calories, which is 9.26% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars7.26 g
10%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Coconut Milk has 7.2608695652174 g of Sugars per 500 calories, which is 10% 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
Fiber4.8 g
12.6%
Raw Coconut Milk has 4.7826086956522 g of Fiber per 500 calories, which is 12.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.98 g
8.9%
Raw Coconut Milk has 4.9782608695652 g of Protein per 500 calories, which is 8.9% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Coconut Milk
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Coconut Milk 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 B10.057 mg
4.7%
Thiamine
Raw Coconut Milk has 0.056521739130435 mg of Vitamin B1 per 500 calories, which is 4.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20 mg
0%
Riboflavin
Raw Coconut Milk has 0 mg of Vitamin B2 per 500 calories, which is 0% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.65 mg
10.3%
Niacin, nicotinic acid, niacinamide
Raw Coconut Milk has 1.6521739130435 mg of Vitamin B3 per 500 calories, which is 10.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.4 mg
7.96%
Pantothenic acid
Raw Coconut Milk has 0.39782608695652 mg of Vitamin B5 per 500 calories, which is 7.96% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.072 mg
5.5%
Pyridoxine
Raw Coconut Milk has 0.071739130434783 mg of Vitamin B6 per 500 calories, which is 5.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B934.8 μg
8.7%
Folates and Folic Acid
Raw Coconut Milk has 34.782608695652 μg of Vitamin B9 per 500 calories, which is 8.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Coconut Milk 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 C6.1 mg
6.76%
Ascorbic acid
Raw Coconut Milk has 6.0869565217391 mg of Vitamin C per 500 calories, which is 6.76% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Coconut Milk 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
2.17%
Tocopherols and Tocotrienols
Raw Coconut Milk has 0.32608695652174 mg of Vitamin E per 500 calories, which is 2.17% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.22 μg
0.18%
Phytomenadione or phylloquinone
Raw Coconut Milk has 0.21739130434783 μg of Vitamin K per 500 calories, which is 0.18% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut Milk
Calcium34.8 mg
3.48%
Raw Coconut Milk has 34.782608695652 mg of Calcium per 500 calories, which is 3.48% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.58 mg
64.3%
Raw Coconut Milk has 0.57826086956522 mg of Copper per 500 calories, which is 64.3% 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
Iron3.57 mg
44.6%
Raw Coconut Milk has 3.5652173913043 mg of Iron per 500 calories, which is 44.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium80.4 mg
19%
Raw Coconut Milk has 80.434782608696 mg of Magnesium per 500 calories, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2 mg
86.6%
Raw Coconut Milk has 1.9913043478261 mg of Manganese per 500 calories, which is 86.6% 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
Phosphorus217 mg
31%
Raw Coconut Milk has 217.39130434783 mg of Phosphorus per 500 calories, which is 31% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium572 mg
17%
Raw Coconut Milk has 571.73913043478 mg of Potassium per 500 calories, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium13.5 μg
24.5%
Raw Coconut Milk has 13.478260869565 μg of Selenium per 500 calories, which is 24.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium32.6 mg
2.17%
Raw Coconut Milk has 32.608695652174 mg of Sodium per 500 calories, which is 2.17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.46 mg
13.2%
Raw Coconut Milk has 1.4565217391304 mg of Zinc per 500 calories, which is 13.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water147 g
3.97%
Raw Coconut Milk has 147 g of Water per 500 calories, which is 3.97% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Coconut Milk:
Minerals in 500 calories of Raw Coconut Milk:
Macronutrients in 500 calories of Raw Coconut Milk:



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