Coconut
Written by Med-Scope
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: 21.097 32.035 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: 29.265 11.837 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 gramsVitamin 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
4 USRDA 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 gramsMineral 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: 1.767 2.475 2.302 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: 8 1000 mg Copper: .231 2 mg Iron: .96 18 mg Magnesium: 26 400 mg Manganese: .795 n/a mg Phosphorus: 60 1000 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 gramsAmino 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 gramsReferences
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.
