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Nutrients in 14 ounces of Coconut Water

Coconut Water (liquid From Coconuts).

Macros Ratio

Protein Fat Carbs
15%
9%
76%
14 oz ▼

Macro Nutrients

Coconut Water
Energy75.4 kcal
2.6%
Coconut Water (liquid From Coconuts) have 75.40967 kcal of Energy per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.79 g
0.82%
Coconut Water (liquid From Coconuts) have 0.793786 g of Fat per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.7 g
2.2%
Coconut Water (liquid From Coconuts) have 0.69853168 g of Saturated Fat per 14 ounces, which is 2.2% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.008 g
0.047%
Coconut Water (liquid From Coconuts) have 0.00793786 g of Omega 6 per 14 ounces, which is 0.047% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate14.7 g
11.3%
Coconut Water (liquid From Coconuts) have 14.7247303 g of Carbohydrate per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars10.4 g
14.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Coconut Water (liquid From Coconuts) have 10.3589073 g of Sugars per 14 ounces, which is 14.3% 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
Fiber4.37 g
11.5%
Coconut Water (liquid From Coconuts) have 4.365823 g of Fiber per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.86 g
5.1%
Coconut Water (liquid From Coconuts) have 2.8576296 g of Protein per 14 ounces, which is 5.1% 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 14 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
Coconut Water (liquid From Coconuts) have 0.1190679 mg of Vitamin B1 per 14 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 B20.23 mg
17.4%
Riboflavin
Coconut Water (liquid From Coconuts) have 0.22622901 mg of Vitamin B2 per 14 ounces, which is 17.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.32 mg
2%
Niacin, nicotinic acid, niacinamide
Coconut Water (liquid From Coconuts) have 0.3175144 mg of Vitamin B3 per 14 ounces, which is 2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.17 mg
3.4%
Pantothenic acid
Coconut Water (liquid From Coconuts) have 0.17066399 mg of Vitamin B5 per 14 ounces, which is 3.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg
9.77%
Pyridoxine
Coconut Water (liquid From Coconuts) have 0.12700576 mg of Vitamin B6 per 14 ounces, which is 9.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B912 μg
2.98%
Folates and Folic Acid
Coconut Water (liquid From Coconuts) have 11.90679 μg of Vitamin B9 per 14 ounces, which is 2.98% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C9.53 mg
10.6%
Ascorbic acid
Coconut Water (liquid From Coconuts) have 9.525432 mg of Vitamin C per 14 ounces, which is 10.6% 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 14 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 14 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut Water
Calcium95 mg
9.53%
Coconut Water (liquid From Coconuts) have 95.25432 mg of Calcium per 14 ounces, which is 9.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
17.6%
Coconut Water (liquid From Coconuts) have 0.1587572 mg of Copper per 14 ounces, which is 17.6% 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
Iron1.15 mg
14.4%
Coconut Water (liquid From Coconuts) have 1.1509897 mg of Iron per 14 ounces, which is 14.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium99 mg
23.6%
Coconut Water (liquid From Coconuts) have 99.22325 mg of Magnesium per 14 ounces, which is 23.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.56 mg
24.5%
Coconut Water (liquid From Coconuts) have 0.56358806 mg of Manganese per 14 ounces, which is 24.5% 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
Phosphorus79.4 mg
11.3%
Coconut Water (liquid From Coconuts) have 79.3786 mg of Phosphorus per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium992 mg
29%
Coconut Water (liquid From Coconuts) have 992.2325 mg of Potassium per 14 ounces, which is 29% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.97 μg
7.2%
Coconut Water (liquid From Coconuts) have 3.96893 μg of Selenium per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium417 mg
27.8%
Coconut Water (liquid From Coconuts) have 416.73765 mg of Sodium per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.4 mg
3.6%
Coconut Water (liquid From Coconuts) have 0.396893 mg of Zinc per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water377 g
10%
Coconut Water (liquid From Coconuts) have 377.0086607 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Coconut Water (liquid From Coconuts):
Minerals in 14 ounces of Coconut Water (liquid From Coconuts):
Macronutrients in 14 ounces of Coconut Water (liquid From Coconuts):



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