» Coconut Meat

Coconut Meat: detail

• Detailed name: Nuts, coconut meat, raw
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  10g20g30g (standard portion)40g50g75g100g125g150g175g200g250g300g400g500g
• Food Group: Nuts, Seeds
• Source: Canadian Nutrient File
• Food suitable for Vegetarians and Vegans
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Coconut Meat: Macro nutrients

Coconut Meat: Macro nutrients, for a portion of 300g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		1062kcal	354kcal	2070kcal	NR
ProteinsProteins		10g	3.3g	50g	180g
CarbohydrateCarbohydrate		46g	15g	230g	340g
LipidLipid		100g	33g	50g	80g
» Saturated fatSaturated fat		89g	30g	17g	27g
» Monounsaturated fatMonounsaturated fat		4.3g	1.4g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		1.1g	0.37g	17g	27g
» » Omega 3Omega 3		0g	0g	1.1g	3g
» » Omega 6Omega 6		1.1g	0.36g	12g	30g
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		27g	9g	25g	NR
WaterWater		141g	47g	2700g	NR

Coconut Meat: Vitamins

Coconut Meat: Vitamins, for a portion of 300g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		0µg	0µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		0µg	0µg	2520µg	NR
ThiamineThiamine		0.2mg	0.066mg	1.1mg	NR
RiboflavinRiboflavin		0.06mg	0.02mg	1.1mg	NR
NiacinNiacin		3.6NE	1.2NE	14NE	NR
Pantothenic acidPantothenic acid		0.9mg	0.3mg	5mg	NR
Vitamin B6Vit. B6		0.16mg	0.054mg	1.3mg	100mg
Folic acidFolic acid		78µg	26µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		9.9mg	3.3mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		0.72mg	0.24mg	15mg	NR
Vitamin KVit. K		0.6µg	0.2µg	90µg	NR

Coconut Meat: Dietary minerals

Coconut Meat: Dietary minerals, for a portion of 300g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		42mg	14mg	1000mg	2500mg
CopperCopper		1.3mg	0.44mg	0.9mg	10mg
IronIron		7.3mg	2.4mg	18mg	45mg
MagnesiumMagnesium		96mg	32mg	320mg	NR
ManganeseManganese		4.5mg	1.5mg	1.8mg	11mg
PhosphorusPhosphorus		339mg	113mg	700mg	4000mg
PotassiumPotassium		1068mg	356mg	4700mg	NR
SeleniumSelenium		30µg	10µg	55µg	400µg
SodiumSodium		60mg	20mg	1500mg	2300mg
Salt (sodium equivalence)Salt		162mg	54mg	4100mg	4100mg
ZincZinc		3.3mg	1.1mg	8mg	40mg

Coconut Meat: Essential amino acids

Coconut Meat: Essential amino acids, for a portion of 300g

Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.23g	0.077g	0.6g	NR
IsoleucineIsoleucine		0.39g	0.13g	1.2g	NR
LeucineLeucine		0.74g	0.25g	2.3g	NR
LysineLysine		0.44g	0.15g	1.8g	NR
MethionineMethionine		0.19g	0.062g	0.9g	NR
PhenylalaninePhenylalanine		0.51g	0.17g	1.5g	NR
ThreonineThreonine		0.36g	0.12g	0.9g	NR
TryptophanTryptophan		0.12g	0.039g	0.24g	NR
ValineValine		0.61g	0.2g	1.7g	NR

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