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Coconut

Coconut

Description

Coconut, the large seed of the coconut palm is not a nut, but rather a member of a family of fruits called "drupes." The white meat of the coconut and the milky liquid inside the hard shell of the fruit are both edible.

The coconut is an excellent source of fiber, a good source of manganese, and a fair source of iron, magnesium and potassium. Because coconuts have a high percentage of saturated lipids, consumption should be restricted.

Available throughout the year, with peak supplies from September to April.

Note: Avoid coconuts without liquid or those with cracked husks or wet/moldy eyes.

Caloric Content

1 2
Calories: 351 505
Protein: 2.42 3.82 gm
Carbohydrates: 35.22 46.63 gm
Fiber: 1.55 2.44 gm
Total fats: 23.79 36.13 gm
Saturated fats:21.09732.035 gm
Unsaturated fats: 1.272 2.267 gm
Cholesterol: 0 0 mg



1. Raw - 1 cup, 74 grams
2. Canned, Dried, Sweetened - 4 ounces, 114 grams

3 4
Calories: 466 168
Protein: 2.68 1.51 gm
Carbohydrates: 44.33 12.61 gm
Fiber: 2.02 .68 gm
Total fats: 33 13.35 gm
Saturated fats:29.26511.837 gm
Unsaturated fats: 1.765 .714 gm
Cholesterol: 0 0 mg



3. Dried, Sweetened - 1 cup, 93 grams
4. Dried, Toasted - 1 ounce, 28.4 grams

Vitamin Content

1 2 3
Vitamin A: 0 0 0 IU
Thiamine: .022.034.029 mg
Vitamin B-2:.015.023.019 mg
Vitamin B-6: - - - mg
Vitamin B-12: 0 0 0 mcg
Biotin: - - - mcg
Niacin:.222.348.441 mg
Pantothenic Acid: - - - mg
Folic acid: - - - mcg
Vitamin C: 0 0 .6 mg
Vitamin E: - - - IU



1. Raw - 1 cup, 74 grams
2. Canned, Dried, Sweetened - 4 ounces, 114 grams
3. Dried, Sweetened - 1 cup, 93 grams

4USRDA
Vitamin A:-5000 IU
Thiamine: - 1.7 mg
Vitamin B-2:- 1.7 mg
Vitamin B-6:- 2.0 mg
Vitamin B-12:0 6 mcg
Biotin:- 300 mcg
Niacin:- 20 mg
Pantothenic Acid:- 10 mg
Folic acid:- 400 mcg
Vitamin C:- 60 mg
Vitamin E:- 30 IU



4. Dried, Toasted - 1 ounce, 28.4 grams

Mineral Content

1 2 3
Calcium: 10 16 14 mg
Copper: .223 .351 .291 mg
Iron: 1.33 2.10 1.78 mg
Magnesium: 36 56 47 mg
Manganese:1.7672.4752.302 mg
Phosphorus: 74 117 99 mg
Potassium: 234 369 313 mg
Selenium: - - - mcg
Sodium: 189 23 244 mg
Zinc: 1.30 1.81 1.69 mg



1. Raw - 1 cup, 74 grams
2. Canned, Dried, Sweetened - 4 ounces, 114 grams
3. Dried, Sweetened - 1 cup, 93 grams

4 USRDA
Calcium: 81000 mg
Copper:.231 2 mg
Iron: .96 18 mg
Magnesium: 26 400 mg
Manganese:.795 n/a mg
Phosphorus: 601000 mg
Potassium: 157 n/a mg
Selenium: - n/a mcg
Sodium: 11 n/a mg
Zinc: .58 15 mg



4. Dried, Toasted - 1 ounce, 28.4 grams

Amino Acid Content

 1 2 3 4
Tryptophan:.028.044.032.018 gm
Threonine:.088.139.098.055 gm
Isoleucine:.095.150.105.059 gm
Leucine:.180.284.199.112 gm
Lysine:.107.169.118.066 gm
Methionine:.045.072.050.028 gm
Cysteine:.048.075.053.030 gm
Phenylalanine:.123.194.136.076 gm
Tyrosine:.075.119.083.047 gm
Valine:.147.231.163.091 gm
Arginine:.398.628.440.247 gm
Histidine:.056.088.061.035 gm
Alanine:.124.196.137.077 gm
Aspartic acid:.237.374.262.147 gm
Glutamic acid:.554.874.613.344 gm
Glycine:.115.181.127.071 gm
Proline:.100.158.111.062 gm
Serine:.125.197.139.078 gm



1. Raw - 1 cup, 74 grams
2. Canned, Dried, Sweetened - 4 ounces, 114 grams
3. Dried, Sweetened - 1 cup, 93 grams
4. Dried, Toasted - 1 ounce, 28.4 grams

References

Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.

Produce Availability & Merchandising Guide. The Packer. 1989.

Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.

United States Department of Agriculture. Composition of Foods: Nut and Seed Products-Raw-Processed-Prepared. Washington D.C. 1984.

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