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 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
| 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 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: | 1.767 | 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 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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