Coconut - Cooking.com.au

Coconut - F

1. Coconut Facts
2. Types of Coconut
3. Nutritional Value of Coconut
4. Health Benefits of Coconut

Coconut Facts

History and Origin

Types of Coconut

Types of Coconut grown and sold in Australia

Coconut Nutritional Value

Fruit ” Coconut ” ( Nutritional value )
Nutritional value per 100 g
Nuts, coconut meat, raw

Weight of Fruit – 1 cup, shredded = 80 g

Nutrient ( Proximate’s )	Unit	Value	Daily Value %
Energy	kcal	354	17.7%
Protein	g	3.33	6.6%
Total lipid (fat)	g	33.49	42.9%
Carbohydrate, by difference	g	15.23	5.5%
Fiber, total dietary	g	9.0	32.1%
Sugars, total	g	6.23
Minerals
Calcium, Ca	mg	14	1.0%
Iron, Fe	mg	2.43	13.5%
Magnesium, Mg	mg	32	7.6%
Phosphorus, P	mg	113	9.0%
Potassium, K	mg	356	7.5%
Sodium, Na	mg	20	0.8%
Zinc, Zn	mg	1.10	10%
Copper, Cu	mg	0.435	48.3%
Manganese, Mn	mg	1.500	65.2%
Selenium, Se	mcg	10.1	18.3%
Vitamins
Vitamin C, total ascorbic acid	mg	3.3	3.6%
Thiamin (B-1)	mg	0.066	5.5%
Riboflavin (B-2)	mg	0.020	1.5%
Niacin (B-3)	mg	0.540	3.3%
Pantothenic acid (B-5)	mg	0.300	6%
Vitamin B-6	mg	0.054	3.1%
Vitamin B-12	mg	0.00
Folate DFE (dietary folate) (B-9)	mcg	26	6.5%
Vitamin A, RAE (retinol)	mcg	0	0
Vitamin E (alpha-tocopherol)	mg	0.24	1.6%
Vitamin D (D2 + D3)	mcg	0	0
Vitamin K (phylloquinone)	mcg	0.2	0.1%
Lipids
Saturated Fatty Acids	g	29.698	148.4%
Monounsaturated Fatty Acids	g	1.425
Polyunsaturated Fatty Acids	g	0.366
Trans Fatty Acids	g
Carotenoids
Beta-Carotene	mcg	0
Lutein + zeaxanthin	mcg	0

Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.

Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture

Reference Values for Nutrition – FDA U.S. Food and Drug Administration

Coconut Nutritional Value

Coconut Health Benefits

Coconut

HEALTH

References

Nutrient Database – USDA (United States Department of Agriculture)

Reference Values for Nutrition – FDA U.S. Food and Drug Administration

For More Information

Coconut – From Wikipedia, the free encyclopedia

References

For More Information

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