Nuts, Coconut Meat, Raw

Serving Size 1 medium

Nutritional Value and Analysis

Nuts, Coconut Meat, Raw with a serving size of 1 medium has a total of 1405.38 calories with 132.96 grams of fat. The serving size is equivalent to 397 grams of food and contains 1196.64 calories from fat. This item is classified as nut and seed products foods.

This food is a good source of fiber, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, tryptophan, threonine, isoleucine, leucine, phenylalanine, valine and histidine but is high in fat, energy, sugars and saturated fats. Nuts, Coconut Meat, Raw is a high fat food because 85.15% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Fat 205% of DV

A serving of 397 grams of nuts, coconut meat, raw has 205% of the recommended daily intake of fat.

Energy 70% of DV

A serving of 397 grams of nuts, coconut meat, raw has 70% of the recommended daily intake of energy.

Sugars 99% of DV

A serving of 397 grams of nuts, coconut meat, raw has 99% of the recommended daily intake of sugars.

Fiber 143% of DV

A serving of 397 grams of nuts, coconut meat, raw has 143% of the recommended daily needs of fiber.

Iron 54% of DV

A serving of 397 grams of nuts, coconut meat, raw has 54% of the recommended daily needs of iron.

Magnesium 30% of DV

A serving of 397 grams of nuts, coconut meat, raw has 30% of the recommended daily needs of magnesium.

Phosphorus 36% of DV

A serving of 397 grams of nuts, coconut meat, raw has 36% of the recommended daily needs of phosphorus.

Potassium 30% of DV

A serving of 397 grams of nuts, coconut meat, raw has 30% of the recommended daily needs of potassium.

Zinc 40% of DV

A serving of 397 grams of nuts, coconut meat, raw has 40% of the recommended daily needs of zinc.

Copper 192% of DV

A serving of 397 grams of nuts, coconut meat, raw has 192% of the recommended daily needs of copper.

Manganese 259% of DV

A serving of 397 grams of nuts, coconut meat, raw has 259% of the recommended daily needs of manganese.

Selenium 73% of DV

A serving of 397 grams of nuts, coconut meat, raw has 73% of the recommended daily needs of selenium.

Tryptophan 45% of DV

A serving of 397 grams of nuts, coconut meat, raw has 45% of the recommended daily needs of tryptophan.

Threonine 37% of DV

A serving of 397 grams of nuts, coconut meat, raw has 37% of the recommended daily needs of threonine.

Isoleucine 42% of DV

A serving of 397 grams of nuts, coconut meat, raw has 42% of the recommended daily needs of isoleucine.

Leucine 35% of DV

A serving of 397 grams of nuts, coconut meat, raw has 35% of the recommended daily needs of leucine.

Phenylalanine 31% of DV

A serving of 397 grams of nuts, coconut meat, raw has 31% of the recommended daily needs of phenylalanine.

Valine 51% of DV

A serving of 397 grams of nuts, coconut meat, raw has 51% of the recommended daily needs of valine.

Histidine 34% of DV

A serving of 397 grams of nuts, coconut meat, raw has 34% of the recommended daily needs of histidine.

Saturated Fats 590% of DV

A serving of 397 grams of nuts, coconut meat, raw has 590% of the recommended daily intake of saturated fats.

Amount Per Serving
Calories 1405.38		Calories from Fat 1197
% Daily Value*
Total Fat 133g		205%
	Saturated Fat 117.9g	590%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 79.4mg		3%
Total Carbohydrate 60.5g		20%
	Dietary Fiber 35.7g	143%
	Sugars 25g
Protein 13g

Vitamin A 0%	Vitamin C 22%
Calcium 4%	Iron 54%

* 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%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	0 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	0 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0 µg	0%
Vitamin B-6	0.21 mg	12%
Vitamin C	13.1 mg	22%
Vitamin D	0 IU	0%
Vitamin E	0.95 mg	6%
→ Beta Tocopherol	0 mg	-
→ Delta Tocopherol	0 mg	-
→ Gamma Tocopherol	2.1 mg	-
→ Alpha Tocotrienol	5.8 mg	-
→ Beta Tocotrienol	0 mg	-
Vitamin K	0.79 µg	1%

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	60.46 g	20%
Sugars	24.73 g	99%
Fiber	35.73 g	143%

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	132.96 g	205%
Saturated Fats	117.9 g	590%
→ Butyric Acid	0 g	-
→ Caproic Acid	0.76 g	-
→ Caprylic Acid	9.31 g	-
→ Capric Acid	7.4 g	-
→ Lauric Acid	58.99 g	-
→ Myristic Acid	23.29 g	-
→ Palmitic Acid	11.27 g	-
→ Stearic Acid	6.88 g	-
Monounsaturated Fats	5.66 g	-
→ Palmitoleic Acid	0 g	-
→ Oleic Acid	5.66 g	-
→ Gadoleic Acid	0 g	-
→ Erucic Acid	0 g	-
Polyunsaturated Fats	1.45 g	-
→ Linolenic Acid (18:2)	1.45 g	-
→ Linolenic Acid (18:3)	0 g	-
→ Parinaric Acid	0 g	-
→ Arachidonic Acid	0 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 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	13.22 g	26%
→ Alanine	0.67 g	-
→ Arginine	2.17 g	-
→ Aspartic acid	1.29 g	-
→ Cystine	0.26 g	-
→ Glutamic acid	3.02 g	-
→ Glycine	0.63 g	-
→ Histidine	0.31 g	34%
→ Isoleucine	0.52 g	42%
→ Leucine	0.98 g	35%
→ Lysine	0.58 g	23%
→ Methionine	0.25 g	20%
→ Phenylalanine	0.67 g	31%
→ Proline	0.55 g	-
→ Serine	0.68 g	-
→ Threonine	0.48 g	37%
→ Tryptophan	0.15 g	45%
→ Tyrosine	0.41 g	17%
→ Valine	0.8 g	51%

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	55.58 mg	4%
Copper	1.73 mg	192%
Iron	9.65 mg	54%
Magnesium	127.04 mg	30%
Manganese	5.96 mg	259%
Phosphorus	448.61 mg	36%
Potassium	1413.32 mg	30%
Selenium	40.1 µg	73%
Sodium	79.4 mg	3%
Zinc	4.37 mg	40%

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%
→ Phytosterols	186.59 mg	-

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	3.85 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	186.55 g	-

Calories Burn off Time

How long would it take to burn off Nuts, Coconut Meat, Raw with 1405.38calories? A brisk walk for 306 minutes, jogging for 143 minutes, or hiking for 234 minutes will help your burn off the calories in nuts, coconut meat, raw.

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	293 minutes
Dancing	256 minutes
Golfing	256 minutes
Hiking	234 minutes
Light Gardening	256 minutes
Stretching	468 minutes
Walking - 3.5 mph	306 minutes
Weight Training - light workout	390 minutes
Aerobics	176 minutes
Basketball	193 minutes
Bicycling - 10 mph or more	143 minutes
Running - 5 mph	143 minutes
Swimming	165 minutes
Walking - 4.5 mph	185 minutes
Weight Training - vigorous workout	193 minutes

Similar Food Items to Nuts, Coconut Meat, Raw

Name	Calories	Total Fat	Proteins	Carbohydrates
Nuts, Chestnuts, European, Boiled And Steamed	131	1.38g	2g	27.76g
Nuts, Chestnuts, European, Dried, Peeled	369	3.91g	5.01g	78.43g
Nuts, Coconut Meat, Dried (desiccated), Not Sweetened	660	64.53g	6.88g	23.65g
Nuts, Coconut Meat, Dried (desiccated), Sweetened, Flaked, Packaged	456	27.99g	3.13g	51.85g

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