Nuts, Coconut Meat, Dried (desiccated), Sweetened, Flaked, Canned

Serving Size 4 oz

Nutritional Value and Analysis

Nuts, Coconut Meat, Dried (desiccated), Sweetened, Flaked, Canned with a serving size of 4 oz has a total of 505.02 calories with 36.13 grams of fat. The serving size is equivalent to 114 grams of food and contains 325.17 calories from fat. This item is classified as nut and seed products foods.

This food is a good source of copper and manganese but is high in fat and saturated fats. Nuts, Coconut Meat, Dried (desiccated), Sweetened, Flaked, Canned is a high fat food because 64.39% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Fat 56% of DV

A serving of 114 grams of nuts, coconut meat, dried (desiccated), sweetened, flaked, canned has 56% of the recommended daily intake of fat.

Copper 39% of DV

A serving of 114 grams of nuts, coconut meat, dried (desiccated), sweetened, flaked, canned has 39% of the recommended daily needs of copper.

Manganese 107% of DV

A serving of 114 grams of nuts, coconut meat, dried (desiccated), sweetened, flaked, canned has 107% of the recommended daily needs of manganese.

Saturated Fats 160% of DV

A serving of 114 grams of nuts, coconut meat, dried (desiccated), sweetened, flaked, canned has 160% of the recommended daily intake of saturated fats.

Amount Per Serving
Calories 505.02		Calories from Fat 325
% Daily Value*
Total Fat 36.1g		56%
	Saturated Fat 32g	160%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 22.8mg		1%
Total Carbohydrate 46.6g		16%
	Dietary Fiber 5.1g	21%
	Sugars 0g
Protein 4g

Vitamin A 0%	Vitamin C 0%
Calcium 1%	Iron 12%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	0 IU	0%
→ Vitamin A, RAE	0 µg	0%
Vitamin B-12	0 µg	0%
Vitamin B-6	0.27 mg	16%
Vitamin C	0 mg	0%
Vitamin D	0 IU	0%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	46.64 g	16%
Fiber	5.13 g	21%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	36.13 g	56%
Saturated Fats	32.04 g	160%
→ Caproic Acid	0.21 g	-
→ Caprylic Acid	2.53 g	-
→ Capric Acid	2.01 g	-
→ Lauric Acid	16.03 g	-
→ Myristic Acid	6.33 g	-
→ Palmitic Acid	3.06 g	-
→ Stearic Acid	1.87 g	-
Monounsaturated Fats	1.54 g	-
→ Oleic Acid	1.54 g	-
Polyunsaturated Fats	0.4 g	-
→ Linolenic Acid (18:2)	0.4 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	3.82 g	7%
→ Alanine	0.2 g	-
→ Arginine	0.63 g	-
→ Aspartic acid	0.37 g	-
→ Cystine	0.08 g	-
→ Glutamic acid	0.87 g	-
→ Glycine	0.18 g	-
→ Histidine	0.09 g	10%
→ Isoleucine	0.15 g	12%
→ Leucine	0.28 g	10%
→ Lysine	0.17 g	7%
→ Methionine	0.07 g	6%
→ Phenylalanine	0.19 g	9%
→ Proline	0.16 g	-
→ Serine	0.2 g	-
→ Threonine	0.14 g	11%
→ Tryptophan	0.04 g	12%
→ Tyrosine	0.12 g	5%
→ Valine	0.23 g	15%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	15.96 mg	1%
Copper	0.35 mg	39%
Iron	2.1 mg	12%
Magnesium	55.86 mg	13%
Manganese	2.47 mg	107%
Phosphorus	117.42 mg	9%
Potassium	369.36 mg	8%
Sodium	22.8 mg	1%
Zinc	1.81 mg	16%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	0 mg	0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	0.89 g	-
Water	26.53 g	-

Calories Burn off Time

How long would it take to burn off Nuts, Coconut Meat, Dried (desiccated), Sweetened, Flaked, Canned with 505.02calories? A brisk walk for 110 minutes, jogging for 52 minutes, or hiking for 84 minutes will help your burn off the calories in nuts, coconut meat, dried (desiccated), sweetened, flaked, canned.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	105 minutes
Dancing	92 minutes
Golfing	92 minutes
Hiking	84 minutes
Light Gardening	92 minutes
Stretching	168 minutes
Walking - 3.5 mph	110 minutes
Weight Training - light workout	140 minutes
Aerobics	63 minutes
Basketball	69 minutes
Bicycling - 10 mph or more	52 minutes
Running - 5 mph	52 minutes
Swimming	59 minutes
Walking - 4.5 mph	66 minutes
Weight Training - vigorous workout	69 minutes

Similar Food Items to Nuts, Coconut Meat, Dried (desiccated), Sweetened, Flaked, Canned

Name	Calories	Total Fat	Proteins	Carbohydrates
Nuts, Coconut Cream, Canned, Sweetened	357	16.31g	1.17g	53.21g
Nuts, Coconut Cream, Raw (liquid Expressed From Grated Meat)	330	34.68g	3.63g	6.65g
Nuts, Coconut Meat, Dried (desiccated), Toasted	592	47g	5.3g	44.4g
Nuts, Coconut Milk, Canned (liquid Expressed From Grated Meat And Water)	197	21.33g	2.02g	2.81g
Nuts, Coconut Milk, Raw (liquid Expressed From Grated Meat And Water)	230	23.84g	2.29g	5.54g
Nuts, Coconut Water (liquid From Coconuts)	19	0.2g	0.72g	3.71g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium