Nutrients in 7 ounces of Dried Coconut

Dried Coconut Meat.

raw dried

Macros Ratio

Protein Fat Carbs

83%

13%

7 oz ▼

Macro Nutrients

Dried Coconut

Energy1310 kcal

45%

Dried Coconut Meat has 1309.7469 kcal of Energy per 7 ounces, which is 45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat128 g

132%

Dried Coconut Meat has 128.05752645 g of Fat per 7 ounces, which is 132% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat114 g

355%

Dried Coconut Meat has 113.54711837 g of Saturated Fat per 7 ounces, which is 355% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.4 g

8.24%

Dried Coconut Meat has 1.40103229 g of Omega 6 per 7 ounces, which is 8.24% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate47 g

36%

Dried Coconut Meat has 46.93259725 g of Carbohydrate per 7 ounces, which is 36% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars14.6 g

20%

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

Dried Coconut Meat has 14.58581775 g of Sugars per 7 ounces, which is 20% 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

Fiber32.3 g

85%

Dried Coconut Meat has 32.3467795 g of Fiber per 7 ounces, which is 85% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.7 g

24.4%

Dried Coconut Meat has 13.6531192 g of Protein per 7 ounces, which is 24.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg

9.92%

Thiamine

Dried Coconut Meat has 0.1190679 mg of Vitamin B1 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.3%

Riboflavin

Dried Coconut Meat has 0.1984465 mg of Vitamin B2 per 7 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.2 mg

7.48%

Niacin, nicotinic acid, niacinamide

Dried Coconut Meat has 1.196632395 mg of Vitamin B3 per 7 ounces, which is 7.48% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.6 mg

31.8%

Pantothenic acid

Dried Coconut Meat has 1.587572 mg of Vitamin B5 per 7 ounces, which is 31.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.6 mg

45.8%

Pyridoxine

Dried Coconut Meat has 0.5953395 mg of Vitamin B6 per 7 ounces, which is 45.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B918 μg

4.47%

Folates and Folic Acid

Dried Coconut Meat has 17.860185 μg of Vitamin B9 per 7 ounces, which is 4.47% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.98 mg

3.3%

Ascorbic acid

Dried Coconut Meat has 2.9766975 mg of Vitamin C per 7 ounces, which is 3.3% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.87 mg

5.82%

Tocopherols and Tocotrienols

Dried Coconut Meat has 0.8731646 mg of Vitamin E per 7 ounces, which is 5.82% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.6 μg

0.5%

Phytomenadione or phylloquinone

Dried Coconut Meat has 0.5953395 μg of Vitamin K per 7 ounces, which is 0.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dried Coconut

Calcium51.6 mg

5.16%

Dried Coconut Meat has 51.59609 mg of Calcium per 7 ounces, which is 5.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.58 mg

176%

Dried Coconut Meat has 1.57963414 mg of Copper per 7 ounces, which is 176% 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

Iron6.6 mg

82.4%

Dried Coconut Meat has 6.5884238 mg of Iron per 7 ounces, which is 82.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium179 mg

42.5%

Dried Coconut Meat has 178.60185 mg of Magnesium per 7 ounces, which is 42.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.45 mg

237%

Dried Coconut Meat has 5.447356425 mg of Manganese per 7 ounces, which is 237% 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

Phosphorus409 mg

58.4%

Dried Coconut Meat has 408.79979 mg of Phosphorus per 7 ounces, which is 58.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1078 mg

31.7%

Dried Coconut Meat has 1077.564495 mg of Potassium per 7 ounces, which is 31.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium36.7 μg

66.8%

Dried Coconut Meat has 36.7126025 μg of Selenium per 7 ounces, which is 66.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium73.4 mg

4.9%

Dried Coconut Meat has 73.425205 mg of Sodium per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4 mg

36.3%

Dried Coconut Meat has 3.98877465 mg of Zinc per 7 ounces, which is 36.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water5.95 g

0.16%

Dried Coconut Meat has 5.953395 g of Water per 7 ounces, which is 0.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Dried Coconut Meat:

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

Minerals in 7 ounces of Dried Coconut Meat:

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

Macronutrients in 7 ounces of Dried Coconut Meat:

7 ounces of Dried Coconut has outstanding amounts of Fat, Saturated Fat and Fiber.
It is an excellent source of Carbohydrate, Sugars and Protein.
It also has a good amount of 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 7 ounces of Dried Coconut

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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