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Nutrients in 1 kilogram of Coconut Water

Coconut Water (liquid From Coconuts).

Macros Ratio

Protein Fat Carbs
15%
9%
76%
1 kg ▼

Macro Nutrients

Coconut Water
Energy190 kcal
6.55%
Coconut Water (liquid From Coconuts) have 190 kcal of Energy per 1 kilogram, which is 6.55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2 g
2.06%
Coconut Water (liquid From Coconuts) have 2 g of Fat per 1 kilogram, which is 2.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.76 g
5.5%
Coconut Water (liquid From Coconuts) have 1.76 g of Saturated Fat per 1 kilogram, which is 5.5% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.02 g
0.12%
Coconut Water (liquid From Coconuts) have 0.02 g of Omega 6 per 1 kilogram, which is 0.12% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate37 g
28.5%
Coconut Water (liquid From Coconuts) have 37.1 g of Carbohydrate per 1 kilogram, which is 28.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars26 g
36%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Coconut Water (liquid From Coconuts) have 26.1 g of Sugars per 1 kilogram, which is 36% 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
Fiber11 g
29%
Coconut Water (liquid From Coconuts) have 11 g of Fiber per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.2 g
13%
Coconut Water (liquid From Coconuts) have 7.2 g of Protein per 1 kilogram, which is 13% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.3 mg
25%
Thiamine
Coconut Water (liquid From Coconuts) have 0.3 mg of Vitamin B1 per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.57 mg
44%
Riboflavin
Coconut Water (liquid From Coconuts) have 0.57 mg of Vitamin B2 per 1 kilogram, which is 44% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.8 mg
5%
Niacin, nicotinic acid, niacinamide
Coconut Water (liquid From Coconuts) have 0.8 mg of Vitamin B3 per 1 kilogram, which is 5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.43 mg
8.6%
Pantothenic acid
Coconut Water (liquid From Coconuts) have 0.43 mg of Vitamin B5 per 1 kilogram, which is 8.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg
24.6%
Pyridoxine
Coconut Water (liquid From Coconuts) have 0.32 mg of Vitamin B6 per 1 kilogram, which is 24.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B930 μg
7.5%
Folates and Folic Acid
Coconut Water (liquid From Coconuts) have 30 μg of Vitamin B9 per 1 kilogram, which is 7.5% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C24 mg
26.7%
Ascorbic acid
Coconut Water (liquid From Coconuts) have 24 mg of Vitamin C per 1 kilogram, which is 26.7% 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 1 kilogram, 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 1 kilogram, 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut Water
Calcium240 mg
24%
Coconut Water (liquid From Coconuts) have 240 mg of Calcium per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.4 mg
44.4%
Coconut Water (liquid From Coconuts) have 0.4 mg of Copper per 1 kilogram, which is 44.4% 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
Iron2.9 mg
36.3%
Coconut Water (liquid From Coconuts) have 2.9 mg of Iron per 1 kilogram, which is 36.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium250 mg
59.5%
Coconut Water (liquid From Coconuts) have 250 mg of Magnesium per 1 kilogram, which is 59.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.42 mg
61.7%
Coconut Water (liquid From Coconuts) have 1.42 mg of Manganese per 1 kilogram, which is 61.7% 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
Phosphorus200 mg
28.6%
Coconut Water (liquid From Coconuts) have 200 mg of Phosphorus per 1 kilogram, which is 28.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2500 mg
73.5%
Coconut Water (liquid From Coconuts) have 2500 mg of Potassium per 1 kilogram, which is 73.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium10 μg
18%
Coconut Water (liquid From Coconuts) have 10 μg of Selenium per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1050 mg
70%
Coconut Water (liquid From Coconuts) have 1050 mg of Sodium per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1 mg
9.1%
Coconut Water (liquid From Coconuts) have 1 mg of Zinc per 1 kilogram, which is 9.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water950 g
25.7%
Coconut Water (liquid From Coconuts) have 949.9 g of Water per 1 kilogram, which is 25.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Coconut Water (liquid From Coconuts):
Minerals in 1 kilogram of Coconut Water (liquid From Coconuts):
Macronutrients in 1 kilogram of Coconut Water (liquid From Coconuts):



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