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Nutrients in 100 Calories ofCoconut Water

Coconut Water (liquid From Coconuts).
rawfresh

Weight per 100 Calories

Coconut Water
526g

Coconut Water (liquid From Coconuts) has very low energy density in comparison to other foods.

Macros Ratio

ProteinsFatsCarbs
15%
9%
76%

Vitamins

100 kcalRDA for Men 19-30 years
Coconut Water
Vitamin A0 μg
0%
Coconut Water (liquid From Coconuts) have 0 μg of Vitamin A per 100 Calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.16 mg
13%
Coconut Water (liquid From Coconuts) have 0.158 mg of Thiamine per 100 Calories, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.3 mg
23%
Coconut Water (liquid From Coconuts) have 0.3 mg of Vitamin B2 per 100 Calories, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.42 mg
2.63%
Coconut Water (liquid From Coconuts) have 0.421 mg of Vitamin B3 per 100 Calories, which is 2.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.17 mg
13%
Coconut Water (liquid From Coconuts) have 0.168 mg of Vitamin B6 per 100 Calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Coconut Water (liquid From Coconuts) have 0 μg of Vitamin B12 per 100 Calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C12.6 mg
14%
Coconut Water (liquid From Coconuts) have 12.632 mg of Vitamin C per 100 Calories, which is 14% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Coconut Water (liquid From Coconuts) have 0 IU of Vitamin D per 100 Calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0 mg
0%
Coconut Water (liquid From Coconuts) have 0 mg of Vitamin E per 100 Calories, which is 0% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K0 μg
0%
Coconut Water (liquid From Coconuts) have 0 μg of Vitamin K per 100 Calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate15.8 μg
3.95%
Coconut Water (liquid From Coconuts) have 15.789 μg of Folate per 100 Calories, which is 3.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Coconut Water
Calcium126 mg
12.6%
Coconut Water (liquid From Coconuts) have 126.316 mg of Calcium per 100 Calories, which is 12.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.21 mg
23%
Coconut Water (liquid From Coconuts) have 0.211 mg of Copper per 100 Calories, which is 23% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron1.53 mg
19%
Coconut Water (liquid From Coconuts) have 1.526 mg of Iron per 100 Calories, which is 19% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium132 mg
33%
Coconut Water (liquid From Coconuts) have 131.579 mg of Magnesium per 100 Calories, which is 33% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.75 mg
32%
Coconut Water (liquid From Coconuts) have 0.747 mg of Manganese per 100 Calories, which is 32% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus105 mg
15%
Coconut Water (liquid From Coconuts) have 105.263 mg of Phosphorus per 100 Calories, which is 15% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium1316 mg
28%
Coconut Water (liquid From Coconuts) have 1315.789 mg of Potassium per 100 Calories, which is 28% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium5.26 μg
9.57%
Coconut Water (liquid From Coconuts) have 5.263 μg of Selenium per 100 Calories, which is 9.57% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium553 mg
37%
Coconut Water (liquid From Coconuts) have 552.632 mg of Sodium per 100 Calories, which is 37% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.53 mg
4.8%
Coconut Water (liquid From Coconuts) have 0.526 mg of Zinc per 100 Calories, which is 4.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Coconut Water (liquid From Coconuts):
100 Calories of Coconut Water is an excellent source of Vitamin B2. It has a good amount of Thiamine, Vitamin B6 and Vitamin C. It also has some Vitamin B3 and Folate. It has no Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K.
Minerals in 100 Calories of Coconut Water (liquid From Coconuts):
100 Calories of Coconut Water is an excellent source of Copper, Magnesium, Manganese, Potassium and Sodium. It has a good amount of Calcium, Iron, Phosphorus and Selenium. It also has some Zinc.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Coconut Water
Fat1.05 g
1.1%
Coconut Water (liquid From Coconuts) have 1.053 g of Fat per 100 Calories, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein3.8 g
6.77%
Coconut Water (liquid From Coconuts) have 3.789 g of Protein per 100 Calories, which is 6.77% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate19.5 g
15%
Coconut Water (liquid From Coconuts) have 19.526 g of Carbohydrate per 100 Calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy100 kcal
3.45%
Coconut Water (liquid From Coconuts) have 100 kcal of Energy per 100 Calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars13.7 g
19%
Coconut Water (liquid From Coconuts) have 13.737 g of Sugars per 100 Calories, which is 19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber5.8 g
15%
Coconut Water (liquid From Coconuts) have 5.789 g of Fiber per 100 Calories, which is 15% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Coconut Water (liquid From Coconuts) have 0 mg of Cholesterol per 100 Calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.93 g
2.9%
Coconut Water (liquid From Coconuts) have 0.926 g of Saturated Fat per 100 Calories, which is 2.9% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30 g
0%
Coconut Water (liquid From Coconuts) have 0 g of Omega 3 per 100 Calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.01 g
0.06%
Coconut Water (liquid From Coconuts) have 0.011 g of Omega 6 per 100 Calories, which is 0.06% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water500 g
13.5%
Coconut Water (liquid From Coconuts) have 499.947 g of Water per 100 Calories, which is 13.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Coconut Water (liquid From Coconuts):
100 Calories of Coconut Water has a good amount of Carbohydrate, Sugars and Fiber. It has some Protein and Saturated Fat. While 100 Calories of product has trace amounts of Fat, it has no Omega 3 and Omega 6.