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Nutrients in 100 grams ofCoconut

Raw Coconut Meat (Cocos nucifera).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
4%
85%
11%

Vitamins

100gRDA for Men 19-30 years
Coconut
Vitamin A0 μg
0%
Raw Coconut Meat has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.07 mg
5.5%
Raw Coconut Meat has 0.066 mg of Thiamine per 100 grams, which is 5.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.02 mg
1.54%
Raw Coconut Meat has 0.02 mg of Vitamin B2 per 100 grams, which is 1.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.54 mg
3.38%
Raw Coconut Meat has 0.54 mg of Vitamin B3 per 100 grams, which is 3.38% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.05 mg
4.15%
Raw Coconut Meat has 0.054 mg of Vitamin B6 per 100 grams, which is 4.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Coconut Meat has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C3.3 mg
3.67%
Raw Coconut Meat has 3.3 mg of Vitamin C per 100 grams, which is 3.67% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Coconut Meat has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0.24 mg
1.6%
Raw Coconut Meat has 0.24 mg of Vitamin E per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K0.2 μg
0.17%
Raw Coconut Meat has 0.2 μg of Vitamin K per 100 grams, which is 0.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate26 μg
6.5%
Raw Coconut Meat has 26 μg of Folate per 100 grams, which is 6.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Coconut
Calcium14 mg
1.4%
Raw Coconut Meat has 14 mg of Calcium per 100 grams, which is 1.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.44 mg
48%
Raw Coconut Meat has 0.435 mg of Copper per 100 grams, which is 48% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron2.43 mg
30%
Raw Coconut Meat has 2.43 mg of Iron per 100 grams, which is 30% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium32 mg
8%
Raw Coconut Meat has 32 mg of Magnesium per 100 grams, which is 8% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese1.5 mg
65%
Raw Coconut Meat has 1.5 mg of Manganese per 100 grams, which is 65% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus113 mg
16%
Raw Coconut Meat has 113 mg of Phosphorus per 100 grams, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium356 mg
7.57%
Raw Coconut Meat has 356 mg of Potassium per 100 grams, which is 7.57% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium10 μg
18%
Raw Coconut Meat has 10.1 μg of Selenium per 100 grams, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium20 mg
1.33%
Raw Coconut Meat has 20 mg of Sodium per 100 grams, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc1.1 mg
10%
Raw Coconut Meat has 1.1 mg of Zinc per 100 grams, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Coconut Meat:
100 grams of Coconut has some Thiamine, Vitamin B3, Vitamin B6, Vitamin C and Folate. While 100 grams of product has trace amounts of Vitamin B2 and Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.
Minerals in 100 grams of Raw Coconut Meat:
100 grams of Coconut is an excellent source of Copper, Iron and Manganese. It has a good amount of Magnesium, Phosphorus, Potassium, Selenium and Zinc. The product has trace amounts of Calcium and Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Coconut
Fat33 g
34.5%
Raw Coconut Meat has 33.49 g of Fat per 100 grams, which is 34.5% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein3.33 g
5.95%
Raw Coconut Meat has 3.33 g of Protein per 100 grams, which is 5.95% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate15 g
11.7%
Raw Coconut Meat has 15.23 g of Carbohydrate per 100 grams, which is 11.7% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy354 kcal
12%
Raw Coconut Meat has 354 kcal of Energy per 100 grams, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars6.23 g
8.6%
Raw Coconut Meat has 6.23 g of Sugars per 100 grams, which is 8.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber9 g
23.7%
Raw Coconut Meat has 9 g of Fiber per 100 grams, which is 23.7% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Coconut Meat has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat29.7 g
93%
Raw Coconut Meat has 29.698 g of Saturated Fat per 100 grams, which is 93% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30 g
0%
Raw Coconut Meat has 0 g of Omega 3 per 100 grams, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.37 g
2.15%
Raw Coconut Meat has 0.366 g of Omega 6 per 100 grams, which is 2.15% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water47 g
1.27%
Raw Coconut Meat has 46.99 g of Water per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Coconut Meat:
100 grams of Coconut has outstanding amounts of Saturated Fat.
It is an excellent source of Fat and Fiber. It also has a good amount of Carbohydrate and Sugars. This nut has some Protein. While 100 grams of product has trace amounts of Omega 6, it has no Omega 3.