Nuts, coconut meat, raw 

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Nutrition Facts
Serving Size 1 cup, shredded (80.0 g)
Amount Per Serving
Calories
283.2
Fat Calories 241.1
 
% Daily Value*
Total Fat
26.8g
41%
 
Saturated Fat 23.8g
134%
 
Trans Fat N/A
 
Cholesterol
0.0mg
0%
 
Sodium
16.0mg
1%
 
Potassium
284.8mg
8%
 
Total Carbohydrates
12.2g
4%
 
Dietary Fiber 7.2g
29%
 
Sugars 5.0g
 
Protein
2.7g
5%
 
Vitamin A
0%
 
Vitamin C
4%
 
Thiamin
4%
 
Riboflavin
1%
 
Niacin
2%
 
Calcium
1%
 
Iron
11%
 
Vitamin D
N/A
 
Vitamin E
1%
 
Vitamin B6
2%
 
Folic acid
0%
 
Vitamin B6
0%
 
Phosphorus
9%
 
Magnesium
6%
 
Zinc
6%
 
Copper
17%
 
Pantothenic acid
2%
 
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs:
  Calories: 2,000 2,500
Total Fat Less than 65g 80g
 Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrates   300g 375g
 Dietary Fiber   25g 305g
Nutrition Detail
Serving Size 1 cup, shredded (80.0 g)
Macronutrients
Protein:
2.664
g
Total lipid (fat):
26.792
g
Carbohydrate, by difference:
12.184
g
Water:
37.592
g
Fiber, total dietary:
7.2
g
Energy
Energy:
283.2
kcal
Energy:
1184.8
kj
Sugars
Sugars, total:
4.984
g
Fats
Cholesterol:
0.0
mg
Fatty acids, total saturated:
23.758
g
4:0:
0.0
g
6:0:
0.153
g
8:0:
1.877
g
10:0:
1.491
g
12:0:
11.886
g
14:0:
4.693
g
16:0:
2.271
g
18:0:
1.387
g
18:1 undifferentiated:
1.14
g
18:2 undifferentiated:
0.293
g
18:3 undifferentiated:
0.0
g
20:4 undifferentiated:
0.0
g
22:6 n-3:
0.0
g
16:1 undifferentiated:
0.0
g
18:4:
0.0
g
20:1:
0.0
g
20:5 n-3:
0.0
g
22:1 undifferentiated:
0.0
g
22:5 n-3:
0.0
g
Phytosterols:
37.6
mg
Fatty acids, total monounsaturated:
1.14
g
Fatty acids, total polyunsaturated:
0.293
g
Other
Alcohol, ethyl:
0.0
g
Caffeine:
0.0
mg
Vitamins
Vitamin A, IU:
0.0
IU
Retinol:
0.0
mcg
Vitamin A, RAE:
0.0
mcg_RAE
Carotene, beta:
0.0
mcg
Carotene, alpha:
0.0
mcg
Vitamin E (alpha-tocopherol):
0.192
mg
Cryptoxanthin, beta:
0.0
mcg
Lycopene:
0.0
mcg
Lutein + zeaxanthin:
0.0
mcg
Tocopherol, beta:
0.0
mg
Tocopherol, gamma:
0.424
mg
Tocopherol, delta:
0.0
mg
Vitamin C, total ascorbic acid:
2.64
mg
Thiamin:
0.053
mg
Riboflavin:
0.016
mg
Niacin:
0.432
mg
Pantothenic acid:
0.24
mg
Vitamin B-6:
0.043
mg
Folate, total:
20.8
mcg
Vitamin B-12:
0.0
mcg
Vitamin K (phylloquinone):
0.16
mcg
Folic acid:
0.0
mcg
Folate, food:
20.8
mcg
Minerals
Ash:
0.776
g
Theobromine:
0.0
mg
Calcium, Ca:
11.2
mg
Iron, Fe:
1.944
mg
Magnesium, Mg:
25.6
mg
Phosphorus, P:
90.4
mg
Potassium, K:
284.8
mg
Sodium, Na:
16.0
mg
Zinc, Zn:
0.88
mg
Copper, Cu:
0.348
mg
Manganese, Mn:
1.2
mg
Selenium, Se:
8.08
mcg
Amino Acids
Folate, DFE:
20.8
mcg_DFE
Tryptophan:
0.031
g
Threonine:
0.097
g
Isoleucine:
0.105
g
Leucine:
0.198
g
Lysine:
0.118
g
Methionine:
0.05
g
Cystine:
0.053
g
Phenylalanine:
0.135
g
Tyrosine:
0.082
g
Valine:
0.162
g
Arginine:
0.437
g
Histidine:
0.062
g
Alanine:
0.136
g
Aspartic acid:
0.26
g
Glutamic acid:
0.609
g
Glycine:
0.126
g
Proline:
0.11
g
Serine:
0.138
g

Nutrition Facts
Serving Size 1 medium (397.0 g)
Amount Per Serving
Calories
1405.38
Fat Calories 1,196.6
 
% Daily Value*
Total Fat
133.0g
205%
 
Saturated Fat 117.9g
665%
 
Trans Fat N/A
 
Cholesterol
0.0mg
0%
 
Sodium
79.4mg
3%
 
Potassium
1,413.3mg
40%
 
Total Carbohydrates
60.5g
20%
 
Dietary Fiber 35.7g
143%
 
Sugars 24.7g
 
Protein
13.2g
26%
 
Vitamin A
0%
 
Vitamin C
22%
 
Thiamin
17%
 
Riboflavin
5%
 
Niacin
11%
 
Calcium
6%
 
Iron
54%
 
Vitamin D
N/A
 
Vitamin E
3%
 
Vitamin B6
11%
 
Folic acid
0%
 
Vitamin B6
0%
 
Phosphorus
45%
 
Magnesium
32%
 
Zinc
29%
 
Copper
86%
 
Pantothenic acid
12%
 
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs:
  Calories: 2,000 2,500
Total Fat Less than 65g 80g
 Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrates   300g 375g
 Dietary Fiber   25g 305g
Nutrition Detail
Serving Size 1 medium (397.0 g)
Macronutrients
Protein:
13.22
g
Total lipid (fat):
132.955
g
Carbohydrate, by difference:
60.463
g
Water:
186.55
g
Fiber, total dietary:
35.73
g
Energy
Energy:
1405.38
kcal
Energy:
5879.57
kj
Sugars
Sugars, total:
24.733
g
Fats
Cholesterol:
0.0
mg
Fatty acids, total saturated:
117.901
g
4:0:
0.0
g
6:0:
0.758
g
8:0:
9.314
g
10:0:
7.4
g
12:0:
58.986
g
14:0:
23.288
g
16:0:
11.271
g
18:0:
6.884
g
18:1 undifferentiated:
5.657
g
18:2 undifferentiated:
1.453
g
18:3 undifferentiated:
0.0
g
20:4 undifferentiated:
0.0
g
22:6 n-3:
0.0
g
16:1 undifferentiated:
0.0
g
18:4:
0.0
g
20:1:
0.0
g
20:5 n-3:
0.0
g
22:1 undifferentiated:
0.0
g
22:5 n-3:
0.0
g
Phytosterols:
186.59
mg
Fatty acids, total monounsaturated:
5.657
g
Fatty acids, total polyunsaturated:
1.453
g
Other
Alcohol, ethyl:
0.0
g
Caffeine:
0.0
mg
Vitamins
Vitamin A, IU:
0.0
IU
Retinol:
0.0
mcg
Vitamin A, RAE:
0.0
mcg_RAE
Carotene, beta:
0.0
mcg
Carotene, alpha:
0.0
mcg
Vitamin E (alpha-tocopherol):
0.953
mg
Cryptoxanthin, beta:
0.0
mcg
Lycopene:
0.0
mcg
Lutein + zeaxanthin:
0.0
mcg
Tocopherol, beta:
0.0
mg
Tocopherol, gamma:
2.104
mg
Tocopherol, delta:
0.0
mg
Vitamin C, total ascorbic acid:
13.101
mg
Thiamin:
0.262
mg
Riboflavin:
0.079
mg
Niacin:
2.144
mg
Pantothenic acid:
1.191
mg
Vitamin B-6:
0.214
mg
Folate, total:
103.22
mcg
Vitamin B-12:
0.0
mcg
Vitamin K (phylloquinone):
0.794
mcg
Folic acid:
0.0
mcg
Folate, food:
103.22
mcg
Minerals
Ash:
3.851
g
Theobromine:
0.0
mg
Calcium, Ca:
55.58
mg
Iron, Fe:
9.647
mg
Magnesium, Mg:
127.04
mg
Phosphorus, P:
448.61
mg
Potassium, K:
1413.32
mg
Sodium, Na:
79.4
mg
Zinc, Zn:
4.367
mg
Copper, Cu:
1.727
mg
Manganese, Mn:
5.955
mg
Selenium, Se:
40.097
mcg
Amino Acids
Folate, DFE:
103.22
mcg_DFE
Tryptophan:
0.155
g
Threonine:
0.48
g
Isoleucine:
0.52
g
Leucine:
0.981
g
Lysine:
0.584
g
Methionine:
0.246
g
Cystine:
0.262
g
Phenylalanine:
0.671
g
Tyrosine:
0.409
g
Valine:
0.802
g
Arginine:
2.168
g
Histidine:
0.306
g
Alanine:
0.675
g
Aspartic acid:
1.29
g
Glutamic acid:
3.021
g
Glycine:
0.627
g
Proline:
0.548
g
Serine:
0.683
g

Nutrition Facts
Serving Size 1 piece (2" x 2" x 1/2") (45.0 g)
Amount Per Serving
Calories
159.3
Fat Calories 135.6
 
% Daily Value*
Total Fat
15.1g
23%
 
Saturated Fat 13.4g
75%
 
Trans Fat N/A
 
Cholesterol
0.0mg
0%
 
Sodium
9.0mg
0%
 
Potassium
160.2mg
5%
 
Total Carbohydrates
6.9g
2%
 
Dietary Fiber 4.0g
16%
 
Sugars 2.8g
 
Protein
1.5g
3%
 
Vitamin A
0%
 
Vitamin C
2%
 
Thiamin
2%
 
Riboflavin
1%
 
Niacin
1%
 
Calcium
1%
 
Iron
6%
 
Vitamin D
N/A
 
Vitamin E
0%
 
Vitamin B6
1%
 
Folic acid
0%
 
Vitamin B6
0%
 
Phosphorus
5%
 
Magnesium
4%
 
Zinc
3%
 
Copper
10%
 
Pantothenic acid
1%
 
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs:
  Calories: 2,000 2,500
Total Fat Less than 65g 80g
 Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrates   300g 375g
 Dietary Fiber   25g 305g
Nutrition Detail
Serving Size 1 piece (2" x 2" x 1/2") (45.0 g)
Macronutrients
Protein:
1.499
g
Total lipid (fat):
15.071
g
Carbohydrate, by difference:
6.854
g
Water:
21.146
g
Fiber, total dietary:
4.05
g
Energy
Energy:
159.3
kcal
Energy:
666.45
kj
Sugars
Sugars, total:
2.804
g
Fats
Cholesterol:
0.0
mg
Fatty acids, total saturated:
13.364
g
4:0:
0.0
g
6:0:
0.086
g
8:0:
1.056
g
10:0:
0.839
g
12:0:
6.686
g
14:0:
2.64
g
16:0:
1.278
g
18:0:
0.78
g
18:1 undifferentiated:
0.641
g
18:2 undifferentiated:
0.165
g
18:3 undifferentiated:
0.0
g
20:4 undifferentiated:
0.0
g
22:6 n-3:
0.0
g
16:1 undifferentiated:
0.0
g
18:4:
0.0
g
20:1:
0.0
g
20:5 n-3:
0.0
g
22:1 undifferentiated:
0.0
g
22:5 n-3:
0.0
g
Phytosterols:
21.15
mg
Fatty acids, total monounsaturated:
0.641
g
Fatty acids, total polyunsaturated:
0.165
g
Other
Alcohol, ethyl:
0.0
g
Caffeine:
0.0
mg
Vitamins
Vitamin A, IU:
0.0
IU
Retinol:
0.0
mcg
Vitamin A, RAE:
0.0
mcg_RAE
Carotene, beta:
0.0
mcg
Carotene, alpha:
0.0
mcg
Vitamin E (alpha-tocopherol):
0.108
mg
Cryptoxanthin, beta:
0.0
mcg
Lycopene:
0.0
mcg
Lutein + zeaxanthin:
0.0
mcg
Tocopherol, beta:
0.0
mg
Tocopherol, gamma:
0.239
mg
Tocopherol, delta:
0.0
mg
Vitamin C, total ascorbic acid:
1.485
mg
Thiamin:
0.03
mg
Riboflavin:
0.0090
mg
Niacin:
0.243
mg
Pantothenic acid:
0.135
mg
Vitamin B-6:
0.024
mg
Folate, total:
11.7
mcg
Vitamin B-12:
0.0
mcg
Vitamin K (phylloquinone):
0.09
mcg
Folic acid:
0.0
mcg
Folate, food:
11.7
mcg
Minerals
Ash:
0.436
g
Theobromine:
0.0
mg
Calcium, Ca:
6.3
mg
Iron, Fe:
1.094
mg
Magnesium, Mg:
14.4
mg
Phosphorus, P:
50.85
mg
Potassium, K:
160.2
mg
Sodium, Na:
9.0
mg
Zinc, Zn:
0.495
mg
Copper, Cu:
0.196
mg
Manganese, Mn:
0.675
mg
Selenium, Se:
4.545
mcg
Amino Acids
Folate, DFE:
11.7
mcg_DFE
Tryptophan:
0.018
g
Threonine:
0.054
g
Isoleucine:
0.059
g
Leucine:
0.111
g
Lysine:
0.066
g
Methionine:
0.028
g
Cystine:
0.03
g
Phenylalanine:
0.076
g
Tyrosine:
0.046
g
Valine:
0.091
g
Arginine:
0.246
g
Histidine:
0.035
g
Alanine:
0.077
g
Aspartic acid:
0.146
g
Glutamic acid:
0.342
g
Glycine:
0.071
g
Proline:
0.062
g
Serine:
0.077
g
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