Nutrients in 7 ounces of Canned Flaked Sweetened Dried Coconut Meat

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

Macros Ratio

Protein Fat Carbs

62%

35%

7 oz ▼

Macro Nutrients

Canned Flaked Sweetened Dried Coconut Meat

Energy879 kcal

30.3%

Canned Flaked Sweetened Dried Coconut Meat has 879.117995 kcal of Energy per 7 ounces, which is 30.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat63 g

65%

Canned Flaked Sweetened Dried Coconut Meat has 62.88769585 g of Fat per 7 ounces, which is 65% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat55.8 g

174%

Canned Flaked Sweetened Dried Coconut Meat has 55.765450965 g of Saturated Fat per 7 ounces, which is 174% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.69 g

4.05%

Canned Flaked Sweetened Dried Coconut Meat has 0.688609355 g of Omega 6 per 7 ounces, which is 4.05% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate81 g

62.4%

Canned Flaked Sweetened Dried Coconut Meat has 81.18446315 g of Carbohydrate per 7 ounces, which is 62.4% 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

Fiber8.93 g

23.5%

Canned Flaked Sweetened Dried Coconut Meat has 8.9300925 g of Fiber per 7 ounces, which is 23.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.65 g

12%

Canned Flaked Sweetened Dried Coconut Meat has 6.64795775 g of Protein per 7 ounces, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.06 mg

4.96%

Thiamine

Canned Flaked Sweetened Dried Coconut Meat has 0.05953395 mg of Vitamin B1 per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.04 mg

3.05%

Riboflavin

Canned Flaked Sweetened Dried Coconut Meat has 0.0396893 mg of Vitamin B2 per 7 ounces, which is 3.05% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.61 mg

3.8%

Niacin, nicotinic acid, niacinamide

Canned Flaked Sweetened Dried Coconut Meat has 0.605261825 mg of Vitamin B3 per 7 ounces, which is 3.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.26 mg

25%

Pantothenic acid

Canned Flaked Sweetened Dried Coconut Meat has 1.256166345 mg of Vitamin B5 per 7 ounces, which is 25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.47 mg

36%

Pyridoxine

Canned Flaked Sweetened Dried Coconut Meat has 0.470318205 mg of Vitamin B6 per 7 ounces, which is 36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B914 μg

3.47%

Folates and Folic Acid

Canned Flaked Sweetened Dried Coconut Meat has 13.891255 μg of Vitamin B9 per 7 ounces, which is 3.47% 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 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 C0 mg

Ascorbic acid

Canned Flaked Sweetened Dried Coconut Meat has 0 mg of Vitamin C per 7 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Canned Flaked Sweetened Dried Coconut Meat

Calcium27.8 mg

2.78%

Canned Flaked Sweetened Dried Coconut Meat has 27.78251 mg of Calcium per 7 ounces, which is 2.78% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.61 mg

68%

Canned Flaked Sweetened Dried Coconut Meat has 0.61121522 mg of Copper per 7 ounces, which is 68% 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

Iron3.65 mg

45.6%

Canned Flaked Sweetened Dried Coconut Meat has 3.6514156 mg of Iron per 7 ounces, which is 45.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium97 mg

23%

Canned Flaked Sweetened Dried Coconut Meat has 97.238785 mg of Magnesium per 7 ounces, which is 23% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.3 mg

187%

Canned Flaked Sweetened Dried Coconut Meat has 4.308273515 mg of Manganese per 7 ounces, which is 187% 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

Phosphorus204 mg

29%

Canned Flaked Sweetened Dried Coconut Meat has 204.399895 mg of Phosphorus per 7 ounces, which is 29% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium643 mg

19%

Canned Flaked Sweetened Dried Coconut Meat has 642.96666 mg of Potassium per 7 ounces, which is 19% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium39.7 mg

2.65%

Canned Flaked Sweetened Dried Coconut Meat has 39.6893 mg of Sodium per 7 ounces, which is 2.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.16 mg

28.7%

Canned Flaked Sweetened Dried Coconut Meat has 3.15529935 mg of Zinc per 7 ounces, which is 28.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water46 g

1.25%

Canned Flaked Sweetened Dried Coconut Meat has 46.17850055 g of Water per 7 ounces, which is 1.25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Canned Flaked Sweetened Dried Coconut Meat:

7 ounces of Canned Flaked Sweetened Dried Coconut Meat is an excellent source of Vitamin B5 and Vitamin B6.
It has some Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Canned Flaked Sweetened Dried Coconut Meat:

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

Macronutrients in 7 ounces of Canned Flaked Sweetened Dried Coconut Meat:

7 ounces of Canned Flaked Sweetened Dried Coconut Meat has outstanding amounts of Saturated Fat.
It is an excellent source of Fat, Carbohydrate and Fiber.
It also has a good amount of Protein.
This nut has some Omega 6.

Compare Canned Flaked Sweetened Dried Coconut Meat with:

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Food Info

Nutrients in 7 ounces of Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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