Nutrients in 5 ounces of Shredded Sweetened Dried Coconut Meat

Nuts, coconut meat, dried (desiccated), sweetened, shredded.

raw dried

Macros Ratio

Protein Fat Carbs

61%

37%

5 oz ▼

Macro Nutrients

Shredded Sweetened Dried Coconut Meat

Energy710 kcal

24.5%

Shredded Sweetened Dried Coconut Meat has 710.154975 kcal of Energy per 5 ounces, which is 24.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat50.3 g

52%

Shredded Sweetened Dried Coconut Meat has 50.30618775 g of Fat per 5 ounces, which is 52% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat44.6 g

139%

Shredded Sweetened Dried Coconut Meat has 44.6051033 g of Saturated Fat per 5 ounces, which is 139% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Shredded Sweetened 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 60.55 g

3.24%

Shredded Sweetened Dried Coconut Meat has 0.5499803 g of Omega 6 per 5 ounces, which is 3.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Shredded 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

Carbohydrate67.6 g

52%

Shredded Sweetened Dried Coconut Meat has 67.57103325 g of Carbohydrate per 5 ounces, which is 52% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars61 g

84.4%

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

Shredded Sweetened Dried Coconut Meat has 61.19239575 g of Sugars per 5 ounces, which is 84.4% 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

Fiber6.38 g

16.8%

Shredded 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

Protein4.1 g

7.3%

Shredded Sweetened Dried Coconut Meat has 4.082328 g of Protein per 5 ounces, which is 7.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Shredded Sweetened Dried Coconut Meat

Vitamin A0 μg

RAE, retinol activity equivalents

Shredded 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
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Vitamin B10.044 mg

3.66%

Thiamine

Shredded Sweetened Dried Coconut Meat has 0.043941725 mg of Vitamin B1 per 5 ounces, which is 3.66% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.028 mg

2.2%

Riboflavin

Shredded 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
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Vitamin B30.67 mg

4.2%

Niacin, nicotinic acid, niacinamide

Shredded Sweetened Dried Coconut Meat has 0.67188315 mg of Vitamin B3 per 5 ounces, which is 4.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.02 mg

20.5%

Pantothenic acid

Shredded Sweetened Dried Coconut Meat has 1.02341695 mg of Vitamin B5 per 5 ounces, which is 20.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg

29.5%

Pyridoxine

Shredded Sweetened Dried Coconut Meat has 0.384135725 mg of Vitamin B6 per 5 ounces, which is 29.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B911.3 μg

2.83%

Folates and Folic Acid

Shredded Sweetened Dried Coconut Meat has 11.3398 μg of Vitamin B9 per 5 ounces, which is 2.83% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Shredded 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
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Vitamin C0.99 mg

1.1%

Ascorbic acid

Shredded Sweetened Dried Coconut Meat has 0.9922325 mg of Vitamin C per 5 ounces, which is 1.1% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Shredded 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
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Vitamin E0.55 mg

3.7%

Tocopherols and Tocotrienols

Shredded Sweetened Dried Coconut Meat has 0.55281525 mg of Vitamin E per 5 ounces, which is 3.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.43 μg

0.35%

Phytomenadione or phylloquinone

Shredded Sweetened 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

Shredded Sweetened Dried Coconut Meat

Calcium21.3 mg

2.13%

Shredded Sweetened Dried Coconut Meat has 21.262125 mg of Calcium per 5 ounces, which is 2.13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.44 mg

49.3%

Shredded Sweetened Dried Coconut Meat has 0.443669675 mg of Copper per 5 ounces, which is 49.3% 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

Iron2.72 mg

34%

Shredded Sweetened Dried Coconut Meat has 2.721552 mg of Iron per 5 ounces, which is 34% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium71 mg

17%

Shredded Sweetened Dried Coconut Meat has 70.87375 mg of Magnesium per 5 ounces, which is 17% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.5 mg

153%

Shredded Sweetened Dried Coconut Meat has 3.508250625 mg of Manganese per 5 ounces, which is 153% 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

Phosphorus152 mg

21.7%

Shredded Sweetened Dried Coconut Meat has 151.669825 mg of Phosphorus per 5 ounces, which is 21.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium478 mg

14%

Shredded Sweetened Dried Coconut Meat has 477.689075 mg of Potassium per 5 ounces, which is 14% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium23.7 μg

43%

Shredded Sweetened Dried Coconut Meat has 23.6718325 μg of Selenium per 5 ounces, which is 43% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium371 mg

24.8%

Shredded Sweetened Dried Coconut Meat has 371.37845 mg of Sodium per 5 ounces, which is 24.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.58 mg

23.5%

Shredded Sweetened Dried Coconut Meat has 2.5798045 mg of Zinc per 5 ounces, which is 23.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water17.8 g

0.48%

Shredded Sweetened Dried Coconut Meat has 17.78931125 g of Water per 5 ounces, which is 0.48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Shredded Sweetened Dried Coconut Meat:

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

Minerals in 5 ounces of Shredded Sweetened Dried Coconut Meat:

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

Macronutrients in 5 ounces of Shredded Sweetened Dried Coconut Meat:

5 ounces of Shredded Sweetened Dried Coconut Meat has outstanding amounts of Saturated Fat and Sugars.
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.
It has no Omega 3.

Compare Shredded Sweetened Dried Coconut Meat with:

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Food Info

Nutrients in 5 ounces of Shredded Sweetened Dried Coconut Meat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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