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Nutrients in 5 ounces of Coconut Water

Coconut Water (liquid From Coconuts).

Macros Ratio

Protein Fat Carbs
15%
9%
76%
5 oz ▼

Macro Nutrients

Coconut Water
Energy27 kcal
0.93%
Coconut Water (liquid From Coconuts) have 26.932025 kcal of Energy per 5 ounces, which is 0.93% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.28 g
0.29%
Coconut Water (liquid From Coconuts) have 0.283495 g of Fat per 5 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.25 g
0.78%
Coconut Water (liquid From Coconuts) have 0.2494756 g of Saturated Fat per 5 ounces, which is 0.78% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Coconut Water (liquid From Coconuts) have 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 60.003 g
0.017%
Coconut Water (liquid From Coconuts) have 0.00283495 g of Omega 6 per 5 ounces, which is 0.017% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Coconut Water (liquid From Coconuts) have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate5.26 g
4.05%
Coconut Water (liquid From Coconuts) have 5.25883225 g of Carbohydrate per 5 ounces, which is 4.05% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.7 g
5.1%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Coconut Water (liquid From Coconuts) have 3.69960975 g of Sugars per 5 ounces, which is 5.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber1.56 g
4.1%
Coconut Water (liquid From Coconuts) have 1.5592225 g of Fiber per 5 ounces, which is 4.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.02 g
1.82%
Coconut Water (liquid From Coconuts) have 1.020582 g of Protein per 5 ounces, which is 1.82% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Coconut Water
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Coconut Water (liquid From Coconuts) have 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 B10.043 mg
3.54%
Thiamine
Coconut Water (liquid From Coconuts) have 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
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Vitamin B20.081 mg
6.2%
Riboflavin
Coconut Water (liquid From Coconuts) have 0.080796075 mg of Vitamin B2 per 5 ounces, which is 6.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.11 mg
0.71%
Niacin, nicotinic acid, niacinamide
Coconut Water (liquid From Coconuts) have 0.113398 mg of Vitamin B3 per 5 ounces, which is 0.71% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.061 mg
1.2%
Pantothenic acid
Coconut Water (liquid From Coconuts) have 0.060951425 mg of Vitamin B5 per 5 ounces, which is 1.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.045 mg
3.5%
Pyridoxine
Coconut Water (liquid From Coconuts) have 0.0453592 mg of Vitamin B6 per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B94.25 μg
1.06%
Folates and Folic Acid
Coconut Water (liquid From Coconuts) have 4.252425 μg of Vitamin B9 per 5 ounces, which is 1.06% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Coconut Water (liquid From Coconuts) have 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 C3.4 mg
3.78%
Ascorbic acid
Coconut Water (liquid From Coconuts) have 3.40194 mg of Vitamin C per 5 ounces, which is 3.78% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Coconut Water (liquid From Coconuts) have 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 mg
0%
Tocopherols and Tocotrienols
Coconut Water (liquid From Coconuts) have 0 mg of Vitamin E per 5 ounces, which is 0% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Coconut Water (liquid From Coconuts) have 0 μg of Vitamin K per 5 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut Water
Calcium34 mg
3.4%
Coconut Water (liquid From Coconuts) have 34.0194 mg of Calcium per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.057 mg
6.3%
Coconut Water (liquid From Coconuts) have 0.056699 mg of Copper per 5 ounces, which is 6.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.41 mg
5.14%
Coconut Water (liquid From Coconuts) have 0.41106775 mg of Iron per 5 ounces, which is 5.14% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium35.4 mg
8.44%
Coconut Water (liquid From Coconuts) have 35.436875 mg of Magnesium per 5 ounces, which is 8.44% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.2 mg
8.75%
Coconut Water (liquid From Coconuts) have 0.20128145 mg of Manganese per 5 ounces, which is 8.75% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus28.3 mg
4.05%
Coconut Water (liquid From Coconuts) have 28.3495 mg of Phosphorus per 5 ounces, which is 4.05% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium354 mg
10.4%
Coconut Water (liquid From Coconuts) have 354.36875 mg of Potassium per 5 ounces, which is 10.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.4 μg
2.58%
Coconut Water (liquid From Coconuts) have 1.417475 μg of Selenium per 5 ounces, which is 2.58% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium149 mg
9.92%
Coconut Water (liquid From Coconuts) have 148.834875 mg of Sodium per 5 ounces, which is 9.92% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.14 mg
1.3%
Coconut Water (liquid From Coconuts) have 0.1417475 mg of Zinc per 5 ounces, which is 1.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water135 g
3.64%
Coconut Water (liquid From Coconuts) have 134.64595025 g of Water per 5 ounces, which is 3.64% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Coconut Water (liquid From Coconuts):
Minerals in 5 ounces of Coconut Water (liquid From Coconuts):
Macronutrients in 5 ounces of Coconut Water (liquid From Coconuts):



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