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Nutrients in 7 ounces of Coconut Water

Coconut Water (liquid From Coconuts).

Macros Ratio

Protein Fat Carbs
15%
9%
76%
7 oz ▼

Macro Nutrients

Coconut Water
Energy37.7 kcal
1.3%
Coconut Water (liquid From Coconuts) have 37.704835 kcal of Energy per 7 ounces, which is 1.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.4 g
0.41%
Coconut Water (liquid From Coconuts) have 0.396893 g of Fat per 7 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.35 g
1.1%
Coconut Water (liquid From Coconuts) have 0.34926584 g of Saturated Fat per 7 ounces, which is 1.1% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.004 g
0.023%
Coconut Water (liquid From Coconuts) have 0.00396893 g of Omega 6 per 7 ounces, which is 0.023% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate7.36 g
5.66%
Coconut Water (liquid From Coconuts) have 7.36236515 g of Carbohydrate per 7 ounces, which is 5.66% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.18 g
7.14%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Coconut Water (liquid From Coconuts) have 5.17945365 g of Sugars per 7 ounces, which is 7.14% 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
Fiber2.2 g
5.74%
Coconut Water (liquid From Coconuts) have 2.1829115 g of Fiber per 7 ounces, which is 5.74% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.43 g
2.55%
Coconut Water (liquid From Coconuts) have 1.4288148 g of Protein per 7 ounces, which is 2.55% 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 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
Coconut Water (liquid From Coconuts) have 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 B20.11 mg
8.7%
Riboflavin
Coconut Water (liquid From Coconuts) have 0.113114505 mg of Vitamin B2 per 7 ounces, which is 8.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.16 mg
0.99%
Niacin, nicotinic acid, niacinamide
Coconut Water (liquid From Coconuts) have 0.1587572 mg of Vitamin B3 per 7 ounces, which is 0.99% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.085 mg
1.7%
Pantothenic acid
Coconut Water (liquid From Coconuts) have 0.085331995 mg of Vitamin B5 per 7 ounces, which is 1.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.064 mg
4.9%
Pyridoxine
Coconut Water (liquid From Coconuts) have 0.06350288 mg of Vitamin B6 per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B95.95 μg
1.5%
Folates and Folic Acid
Coconut Water (liquid From Coconuts) have 5.953395 μg of Vitamin B9 per 7 ounces, which is 1.5% 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 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 C4.76 mg
5.3%
Ascorbic acid
Coconut Water (liquid From Coconuts) have 4.762716 mg of Vitamin C per 7 ounces, which is 5.3% 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 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 mg
0%
Tocopherols and Tocotrienols
Coconut Water (liquid From Coconuts) have 0 mg of Vitamin E per 7 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut Water
Calcium47.6 mg
4.76%
Coconut Water (liquid From Coconuts) have 47.62716 mg of Calcium per 7 ounces, which is 4.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.079 mg
8.8%
Coconut Water (liquid From Coconuts) have 0.0793786 mg of Copper per 7 ounces, which is 8.8% 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
Iron0.58 mg
7.2%
Coconut Water (liquid From Coconuts) have 0.57549485 mg of Iron per 7 ounces, which is 7.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium49.6 mg
12%
Coconut Water (liquid From Coconuts) have 49.611625 mg of Magnesium per 7 ounces, which is 12% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.28 mg
12.3%
Coconut Water (liquid From Coconuts) have 0.28179403 mg of Manganese per 7 ounces, which is 12.3% 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
Phosphorus39.7 mg
5.67%
Coconut Water (liquid From Coconuts) have 39.6893 mg of Phosphorus per 7 ounces, which is 5.67% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium496 mg
14.6%
Coconut Water (liquid From Coconuts) have 496.11625 mg of Potassium per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2 μg
3.6%
Coconut Water (liquid From Coconuts) have 1.984465 μg of Selenium per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium208 mg
14%
Coconut Water (liquid From Coconuts) have 208.368825 mg of Sodium per 7 ounces, which is 14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.2 mg
1.8%
Coconut Water (liquid From Coconuts) have 0.1984465 mg of Zinc per 7 ounces, which is 1.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water189 g
5.1%
Coconut Water (liquid From Coconuts) have 188.50433035 g of Water per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Coconut Water (liquid From Coconuts):
Minerals in 7 ounces of Coconut Water (liquid From Coconuts):
Macronutrients in 7 ounces of Coconut Water (liquid From Coconuts):



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