Nutrients in 5 ounces of Coconut

Raw Coconut Meat (Cocos nucifera).

Macros Ratio

Protein Fat Carbs

80%

16%

5 oz ▼

Macro Nutrients

Coconut

Energy502 kcal

17.3%

Raw Coconut Meat has 501.78615 kcal of Energy per 5 ounces, which is 17.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat47.5 g

49%

Raw Coconut Meat has 47.47123775 g of Fat per 5 ounces, which is 49% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat42 g

132%

Raw Coconut Meat has 42.09617255 g of Saturated Fat per 5 ounces, which is 132% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw 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 60.52 g

3.05%

Raw Coconut Meat has 0.51879585 g of Omega 6 per 5 ounces, which is 3.05% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate21.6 g

16.6%

Raw Coconut Meat has 21.58814425 g of Carbohydrate per 5 ounces, which is 16.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.83 g

12%

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

Raw Coconut Meat has 8.83086925 g of Sugars per 5 ounces, which is 12% 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

Fiber12.8 g

33.6%

Raw Coconut Meat has 12.757275 g of Fiber per 5 ounces, which is 33.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.72 g

8.43%

Raw Coconut Meat has 4.72019175 g of Protein per 5 ounces, which is 8.43% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Coconut

Vitamin A0 μg

RAE, retinol activity equivalents

Raw 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 B10.094 mg

7.8%

Thiamine

Raw Coconut Meat has 0.09355335 mg of Vitamin B1 per 5 ounces, which is 7.8% 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

Raw 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 B30.77 mg

4.8%

Niacin, nicotinic acid, niacinamide

Raw Coconut Meat has 0.7654365 mg of Vitamin B3 per 5 ounces, which is 4.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.43 mg

8.5%

Pantothenic acid

Raw Coconut Meat has 0.4252425 mg of Vitamin B5 per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.077 mg

5.9%

Pyridoxine

Raw Coconut Meat has 0.07654365 mg of Vitamin B6 per 5 ounces, which is 5.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B937 μg

9.2%

Folates and Folic Acid

Raw Coconut Meat has 36.85435 μg of Vitamin B9 per 5 ounces, which is 9.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C4.68 mg

5.2%

Ascorbic acid

Raw Coconut Meat has 4.6776675 mg of Vitamin C per 5 ounces, which is 5.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E0.34 mg

2.27%

Tocopherols and Tocotrienols

Raw Coconut Meat has 0.340194 mg of Vitamin E per 5 ounces, which is 2.27% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.28 μg

0.24%

Phytomenadione or phylloquinone

Raw Coconut Meat has 0.283495 μg of Vitamin K per 5 ounces, which is 0.24% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut

Calcium20 mg

Raw 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

Copper0.62 mg

68.5%

Raw Coconut Meat has 0.616601625 mg of Copper per 5 ounces, which is 68.5% 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

Iron3.44 mg

43%

Raw Coconut Meat has 3.44446425 mg of Iron per 5 ounces, which is 43% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.4 mg

10.8%

Raw Coconut Meat has 45.3592 mg of Magnesium per 5 ounces, which is 10.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.13 mg

92%

Raw Coconut Meat has 2.1262125 mg of Manganese per 5 ounces, which is 92% 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

Phosphorus160 mg

23%

Raw Coconut Meat has 160.174675 mg of Phosphorus per 5 ounces, which is 23% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium505 mg

15%

Raw Coconut Meat has 504.6211 mg of Potassium per 5 ounces, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium14.3 μg

26%

Raw Coconut Meat has 14.3164975 μg of Selenium per 5 ounces, which is 26% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium28.3 mg

1.9%

Raw 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

Zinc1.56 mg

14%

Raw Coconut Meat has 1.5592225 mg of Zinc per 5 ounces, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water66.6 g

1.8%

Raw Coconut Meat has 66.60715025 g of Water per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Coconut Meat:

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

Minerals in 5 ounces of Raw Coconut Meat:

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

Macronutrients in 5 ounces of Raw Coconut Meat:

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

Compare Raw Coconut Meat with:

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

Food Info

Nutrients in 5 ounces of Coconut

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Coconut Meat with: