Nutrients in 500 calories of Coconut Water

Coconut Water (liquid From Coconuts).

raw fresh

Weight per 500 Calories

Coconut Water

2632g

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

Macros Ratio

Protein Fat Carbs

15%

76%

500 kcal ▼

Macro Nutrients

Coconut Water

Energy500 kcal

17.2%

Coconut Water (liquid From Coconuts) have 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

Fat5.26 g

5.43%

Coconut Water (liquid From Coconuts) have 5.2631578947368 g of Fat per 500 calories, which is 5.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.63 g

14.5%

Coconut Water (liquid From Coconuts) have 4.6315789473684 g of Saturated Fat per 500 calories, which is 14.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Coconut Water (liquid From Coconuts) have 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 60.053 g

0.31%

Coconut Water (liquid From Coconuts) have 0.052631578947368 g of Omega 6 per 500 calories, which is 0.31% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Coconut Water (liquid From Coconuts) have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate98 g

75%

Coconut Water (liquid From Coconuts) have 97.631578947368 g of Carbohydrate per 500 calories, which is 75% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars68.7 g

95%

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

Coconut Water (liquid From Coconuts) have 68.684210526316 g of Sugars per 500 calories, which is 95% 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

Fiber29 g

76%

Coconut Water (liquid From Coconuts) have 28.947368421053 g of Fiber per 500 calories, which is 76% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19 g

34%

Coconut Water (liquid From Coconuts) have 18.947368421053 g of Protein per 500 calories, which is 34% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Coconut Water

Vitamin A0 μg

RAE, retinol activity equivalents

Coconut Water (liquid From Coconuts) have 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 B10.79 mg

65.8%

Thiamine

Coconut Water (liquid From Coconuts) have 0.78947368421053 mg of Vitamin B1 per 500 calories, which is 65.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.5 mg

115%

Riboflavin

Coconut Water (liquid From Coconuts) have 1.5 mg of Vitamin B2 per 500 calories, which is 115% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.1 mg

13%

Niacin, nicotinic acid, niacinamide

Coconut Water (liquid From Coconuts) have 2.1052631578947 mg of Vitamin B3 per 500 calories, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.13 mg

22.6%

Pantothenic acid

Coconut Water (liquid From Coconuts) have 1.1315789473684 mg of Vitamin B5 per 500 calories, which is 22.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.84 mg

64.8%

Pyridoxine

Coconut Water (liquid From Coconuts) have 0.84210526315789 mg of Vitamin B6 per 500 calories, which is 64.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B979 μg

19.7%

Folates and Folic Acid

Coconut Water (liquid From Coconuts) have 78.947368421053 μg of Vitamin B9 per 500 calories, which is 19.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Coconut Water (liquid From Coconuts) have 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 C63 mg

70%

Ascorbic acid

Coconut Water (liquid From Coconuts) have 63.157894736842 mg of Vitamin C per 500 calories, which is 70% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Coconut Water (liquid From Coconuts) have 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 mg

Tocopherols and Tocotrienols

Coconut Water (liquid From Coconuts) have 0 mg of Vitamin E per 500 calories, which is 0% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Coconut Water (liquid From Coconuts) have 0 μg of Vitamin K per 500 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut Water

Calcium632 mg

63%

Coconut Water (liquid From Coconuts) have 631.57894736842 mg of Calcium per 500 calories, which is 63% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.05 mg

117%

Coconut Water (liquid From Coconuts) have 1.0526315789474 mg of Copper per 500 calories, which is 117% 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

Iron7.63 mg

95%

Coconut Water (liquid From Coconuts) have 7.6315789473684 mg of Iron per 500 calories, which is 95% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium658 mg

157%

Coconut Water (liquid From Coconuts) have 657.89473684211 mg of Magnesium per 500 calories, which is 157% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.74 mg

162%

Coconut Water (liquid From Coconuts) have 3.7368421052632 mg of Manganese per 500 calories, which is 162% 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

Phosphorus526 mg

75%

Coconut Water (liquid From Coconuts) have 526.31578947368 mg of Phosphorus per 500 calories, which is 75% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6579 mg

193%

Coconut Water (liquid From Coconuts) have 6578.9473684211 mg of Potassium per 500 calories, which is 193% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium26.3 μg

48%

Coconut Water (liquid From Coconuts) have 26.315789473684 μg of Selenium per 500 calories, which is 48% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2763 mg

184%

Coconut Water (liquid From Coconuts) have 2763.1578947368 mg of Sodium per 500 calories, which is 184% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.63 mg

24%

Coconut Water (liquid From Coconuts) have 2.6315789473684 mg of Zinc per 500 calories, which is 24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2500 g

67.6%

Coconut Water (liquid From Coconuts) have 2499.7368421053 g of Water per 500 calories, which is 67.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Coconut Water (liquid From Coconuts):

500 calories of Coconut Water has outstanding amounts of Vitamin B2.
It is an excellent source of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C.
It also has a good amount of Vitamin B3 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K.

Minerals in 500 calories of Coconut Water (liquid From Coconuts):

500 calories of Coconut Water has outstanding amounts of Copper, Iron, Magnesium, Manganese, Potassium and Sodium.
It is an excellent source of Calcium, Phosphorus, Selenium and Zinc.

Macronutrients in 500 calories of Coconut Water (liquid From Coconuts):

500 calories of Coconut Water has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate, Fiber and Protein.
It also has a good amount of Saturated Fat.
This nut has some Fat.
It has no Omega 3 and Omega 6.

Compare Coconut Water (liquid From Coconuts) with:

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

Food Info

Nutrients in 500 calories of Coconut Water

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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