Nutrients in 5 ounces of Canned Flaked Sweetened Dried Coconut Meat

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

Macros Ratio

Protein Fat Carbs

62%

35%

5 oz ▼

Macro Nutrients

Canned Flaked Sweetened Dried Coconut Meat

Energy628 kcal

21.7%

Canned Flaked Sweetened Dried Coconut Meat has 627.941425 kcal of Energy per 5 ounces, which is 21.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat45 g

46.3%

Canned Flaked Sweetened Dried Coconut Meat has 44.91978275 g of Fat per 5 ounces, which is 46.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat40 g

124%

Canned Flaked Sweetened Dried Coconut Meat has 39.832464975 g of Saturated Fat per 5 ounces, which is 124% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.49 g

2.9%

Canned Flaked Sweetened Dried Coconut Meat has 0.491863825 g of Omega 6 per 5 ounces, which is 2.9% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate58 g

44.6%

Canned Flaked Sweetened Dried Coconut Meat has 57.98890225 g of Carbohydrate per 5 ounces, which is 44.6% 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

Fiber6.38 g

16.8%

Canned Flaked Sweetened Dried Coconut Meat has 6.3786375 g of Fiber per 5 ounces, which is 16.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.75 g

8.48%

Canned Flaked Sweetened Dried Coconut Meat has 4.74854125 g of Protein per 5 ounces, which is 8.48% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.043 mg

3.54%

Thiamine

Canned Flaked Sweetened Dried Coconut Meat has 0.04252425 mg of Vitamin B1 per 5 ounces, which is 3.54% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.028 mg

2.2%

Riboflavin

Canned Flaked Sweetened Dried Coconut Meat has 0.0283495 mg of Vitamin B2 per 5 ounces, which is 2.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.43 mg

2.7%

Niacin, nicotinic acid, niacinamide

Canned Flaked Sweetened Dried Coconut Meat has 0.432329875 mg of Vitamin B3 per 5 ounces, which is 2.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.9 mg

18%

Pantothenic acid

Canned Flaked Sweetened Dried Coconut Meat has 0.897261675 mg of Vitamin B5 per 5 ounces, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.34 mg

26%

Pyridoxine

Canned Flaked Sweetened Dried Coconut Meat has 0.335941575 mg of Vitamin B6 per 5 ounces, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B99.92 μg

2.5%

Folates and Folic Acid

Canned Flaked Sweetened Dried Coconut Meat has 9.922325 μg of Vitamin B9 per 5 ounces, which is 2.5% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Canned Flaked Sweetened Dried Coconut Meat has 0 mg of Vitamin C per 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Canned Flaked Sweetened Dried Coconut Meat

Calcium20 mg

Canned Flaked Sweetened Dried Coconut Meat has 19.84465 mg of Calcium per 5 ounces, which is 2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.44 mg

48.5%

Canned Flaked Sweetened Dried Coconut Meat has 0.4365823 mg of Copper per 5 ounces, which is 48.5% 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

Iron2.6 mg

32.6%

Canned Flaked Sweetened Dried Coconut Meat has 2.608154 mg of Iron per 5 ounces, which is 32.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium69.5 mg

16.5%

Canned Flaked Sweetened Dried Coconut Meat has 69.456275 mg of Magnesium per 5 ounces, which is 16.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.08 mg

134%

Canned Flaked Sweetened Dried Coconut Meat has 3.077338225 mg of Manganese per 5 ounces, which is 134% 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

Phosphorus146 mg

21%

Canned Flaked Sweetened Dried Coconut Meat has 145.999925 mg of Phosphorus per 5 ounces, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium459 mg

13.5%

Canned Flaked Sweetened Dried Coconut Meat has 459.2619 mg of Potassium per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium28.3 mg

1.9%

Canned Flaked Sweetened Dried Coconut Meat has 28.3495 mg of Sodium per 5 ounces, which is 1.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.25 mg

20.5%

Canned Flaked Sweetened Dried Coconut Meat has 2.25378525 mg of Zinc per 5 ounces, which is 20.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water33 g

0.89%

Canned Flaked Sweetened Dried Coconut Meat has 32.98464325 g of Water per 5 ounces, which is 0.89% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Canned Flaked Sweetened Dried Coconut Meat:

5 ounces 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, Vitamin B3 and Vitamin B9.
While 5 ounces of product has trace amounts of Vitamin B2, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Canned Flaked Sweetened Dried Coconut Meat:

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

Macronutrients in 5 ounces of Canned Flaked Sweetened Dried Coconut Meat:

5 ounces 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 and Protein.
This nut has some Omega 6.

Compare Canned Flaked Sweetened Dried Coconut Meat with:

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

Food Info

Nutrients in 5 ounces of Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Canned Flaked Sweetened Dried Coconut Meat with: