Nutrients in 5 ounces of Dried Coconut

Dried Coconut Meat.

raw dried

Macros Ratio

Protein Fat Carbs

83%

13%

5 oz ▼

Macro Nutrients

Dried Coconut

Energy936 kcal

32.3%

Dried Coconut Meat has 935.5335 kcal of Energy per 5 ounces, which is 32.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat91 g

94%

Dried Coconut Meat has 91.46966175 g of Fat per 5 ounces, which is 94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat81 g

253%

Dried Coconut Meat has 81.10508455 g of Saturated Fat per 5 ounces, which is 253% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61 g

5.9%

Dried Coconut Meat has 1.00073735 g of Omega 6 per 5 ounces, which is 5.9% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate33.5 g

25.8%

Dried Coconut Meat has 33.52328375 g of Carbohydrate per 5 ounces, which is 25.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars10.4 g

14.4%

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

Dried Coconut Meat has 10.41844125 g of Sugars per 5 ounces, which is 14.4% 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

Fiber23 g

61%

Dried Coconut Meat has 23.1048425 g of Fiber per 5 ounces, which is 61% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.75 g

17.4%

Dried Coconut Meat has 9.752228 g of Protein per 5 ounces, which is 17.4% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.085 mg

7.1%

Thiamine

Dried Coconut Meat has 0.0850485 mg of Vitamin B1 per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

11%

Riboflavin

Dried Coconut Meat has 0.1417475 mg of Vitamin B2 per 5 ounces, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.85 mg

5.34%

Niacin, nicotinic acid, niacinamide

Dried Coconut Meat has 0.854737425 mg of Vitamin B3 per 5 ounces, which is 5.34% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.13 mg

22.7%

Pantothenic acid

Dried Coconut Meat has 1.13398 mg of Vitamin B5 per 5 ounces, which is 22.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg

32.7%

Pyridoxine

Dried Coconut Meat has 0.4252425 mg of Vitamin B6 per 5 ounces, which is 32.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B912.8 μg

3.2%

Folates and Folic Acid

Dried Coconut Meat has 12.757275 μg of Vitamin B9 per 5 ounces, which is 3.2% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.13 mg

2.36%

Ascorbic acid

Dried Coconut Meat has 2.1262125 mg of Vitamin C per 5 ounces, which is 2.36% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.62 mg

4.16%

Tocopherols and Tocotrienols

Dried Coconut Meat has 0.623689 mg of Vitamin E per 5 ounces, which is 4.16% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.43 μg

0.35%

Phytomenadione or phylloquinone

Dried Coconut Meat has 0.4252425 μg of Vitamin K per 5 ounces, which is 0.35% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dried Coconut

Calcium37 mg

3.7%

Dried Coconut Meat has 36.85435 mg of Calcium per 5 ounces, which is 3.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.13 mg

125%

Dried Coconut Meat has 1.1283101 mg of Copper per 5 ounces, which is 125% 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

Iron4.7 mg

59%

Dried Coconut Meat has 4.706017 mg of Iron per 5 ounces, which is 59% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium128 mg

30.4%

Dried Coconut Meat has 127.57275 mg of Magnesium per 5 ounces, which is 30.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.9 mg

169%

Dried Coconut Meat has 3.890968875 mg of Manganese per 5 ounces, which is 169% 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

Phosphorus292 mg

41.7%

Dried Coconut Meat has 291.99985 mg of Phosphorus per 5 ounces, which is 41.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium770 mg

22.6%

Dried Coconut Meat has 769.688925 mg of Potassium per 5 ounces, which is 22.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium26.2 μg

47.7%

Dried Coconut Meat has 26.2232875 μg of Selenium per 5 ounces, which is 47.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium52.4 mg

3.5%

Dried Coconut Meat has 52.446575 mg of Sodium per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.85 mg

26%

Dried Coconut Meat has 2.84912475 mg of Zinc per 5 ounces, which is 26% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water4.25 g

0.11%

Dried Coconut Meat has 4.252425 g of Water per 5 ounces, which is 0.11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Dried Coconut Meat:

5 ounces of Dried Coconut is an excellent source of Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B1 and Vitamin B2.
It also has some Vitamin B3, Vitamin B9 and Vitamin E.
While 5 ounces of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 5 ounces of Dried Coconut Meat:

5 ounces of Dried Coconut has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc.
It also has some Calcium and Sodium.

Macronutrients in 5 ounces of Dried Coconut Meat:

5 ounces of Dried Coconut has outstanding amounts of Fat and Saturated Fat.
It is an excellent source of Carbohydrate and Fiber.
It also has a good amount of 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 5 ounces of Dried Coconut

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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