Nuts, coconut water (liquid from coconuts) 

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Nutrition Facts
Serving Size 1 cup (240.0 g)
Amount Per Serving
Calories
45.6
Fat Calories 4.3
 
% Daily Value*
Total Fat
0.5g
1%
 
Saturated Fat 0.4g
2%
 
Trans Fat N/A
 
Cholesterol
0.0mg
0%
 
Sodium
252.0mg
10%
 
Potassium
600.0mg
17%
 
Total Carbohydrates
8.9g
3%
 
Dietary Fiber 2.6g
11%
 
Sugars 6.3g
 
Protein
1.7g
3%
 
Vitamin A
0%
 
Vitamin C
10%
 
Thiamin
5%
 
Riboflavin
8%
 
Niacin
1%
 
Calcium
6%
 
Iron
4%
 
Vitamin D
N/A
 
Vitamin E
0%
 
Vitamin B6
4%
 
Folic acid
0%
 
Vitamin B6
0%
 
Phosphorus
5%
 
Magnesium
15%
 
Zinc
2%
 
Copper
5%
 
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 cup (240.0 g)
Macronutrients
Protein:
1.728
g
Total lipid (fat):
0.48
g
Carbohydrate, by difference:
8.904
g
Water:
227.976
g
Fiber, total dietary:
2.64
g
Energy
Energy:
45.6
kcal
Energy:
189.6
kj
Sugars
Sugars, total:
6.264
g
Fats
Cholesterol:
0.0
mg
Fatty acids, total saturated:
0.422
g
4:0:
0.0
g
6:0:
0.0020
g
8:0:
0.034
g
10:0:
0.026
g
12:0:
0.211
g
14:0:
0.084
g
16:0:
0.041
g
18:0:
0.024
g
18:1 undifferentiated:
0.019
g
18:2 undifferentiated:
0.0050
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
Fatty acids, total monounsaturated:
0.019
g
Fatty acids, total polyunsaturated:
0.0050
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):
0.0
mg
Cryptoxanthin, beta:
0.0
mcg
Lycopene:
0.0
mcg
Lutein + zeaxanthin:
0.0
mcg
Vitamin C, total ascorbic acid:
5.76
mg
Thiamin:
0.072
mg
Riboflavin:
0.137
mg
Niacin:
0.192
mg
Pantothenic acid:
0.103
mg
Vitamin B-6:
0.077
mg
Folate, total:
7.2
mcg
Vitamin B-12:
0.0
mcg
Vitamin K (phylloquinone):
0.0
mcg
Folic acid:
0.0
mcg
Folate, food:
7.2
mcg
Minerals
Ash:
0.936
g
Theobromine:
0.0
mg
Calcium, Ca:
57.6
mg
Iron, Fe:
0.696
mg
Magnesium, Mg:
60.0
mg
Phosphorus, P:
48.0
mg
Potassium, K:
600.0
mg
Sodium, Na:
252.0
mg
Zinc, Zn:
0.24
mg
Copper, Cu:
0.096
mg
Manganese, Mn:
0.341
mg
Selenium, Se:
2.4
mcg
Amino Acids
Folate, DFE:
7.2
mcg_DFE
Tryptophan:
0.019
g
Threonine:
0.062
g
Isoleucine:
0.067
g
Leucine:
0.127
g
Lysine:
0.077
g
Methionine:
0.031
g
Cystine:
0.034
g
Phenylalanine:
0.089
g
Tyrosine:
0.053
g
Valine:
0.106
g
Arginine:
0.283
g
Histidine:
0.041
g
Alanine:
0.089
g
Aspartic acid:
0.168
g
Glutamic acid:
0.396
g
Glycine:
0.082
g
Proline:
0.072
g
Serine:
0.089
g

Nutrition Facts
Serving Size 1 tbsp (15.0 g)
Amount Per Serving
Calories
2.85
Fat Calories 0.3
 
% Daily Value*
Total Fat
0.0g
0%
 
Saturated Fat 0.0g
0%
 
Trans Fat N/A
 
Cholesterol
0.0mg
0%
 
Sodium
15.8mg
1%
 
Potassium
37.5mg
1%
 
Total Carbohydrates
0.6g
0%
 
Dietary Fiber 0.2g
1%
 
Sugars 0.4g
 
Protein
0.1g
0%
 
Vitamin A
0%
 
Vitamin C
1%
 
Thiamin
0%
 
Riboflavin
1%
 
Niacin
0%
 
Calcium
0%
 
Iron
0%
 
Vitamin D
N/A
 
Vitamin E
0%
 
Vitamin B6
0%
 
Folic acid
0%
 
Vitamin B6
0%
 
Phosphorus
0%
 
Magnesium
1%
 
Zinc
0%
 
Copper
0%
 
Pantothenic acid
0%
 
* 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 tbsp (15.0 g)
Macronutrients
Protein:
0.108
g
Total lipid (fat):
0.03
g
Carbohydrate, by difference:
0.556
g
Water:
14.248
g
Fiber, total dietary:
0.165
g
Energy
Energy:
2.85
kcal
Energy:
11.85
kj
Sugars
Sugars, total:
0.391
g
Fats
Cholesterol:
0.0
mg
Fatty acids, total saturated:
0.026
g
4:0:
0.0
g
6:0:
0.0
g
8:0:
0.0020
g
10:0:
0.0020
g
12:0:
0.013
g
14:0:
0.0050
g
16:0:
0.0030
g
18:0:
0.0020
g
18:1 undifferentiated:
0.0010
g
18:2 undifferentiated:
0.0
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
Fatty acids, total monounsaturated:
0.0010
g
Fatty acids, total polyunsaturated:
0.0
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):
0.0
mg
Cryptoxanthin, beta:
0.0
mcg
Lycopene:
0.0
mcg
Lutein + zeaxanthin:
0.0
mcg
Vitamin C, total ascorbic acid:
0.36
mg
Thiamin:
0.0040
mg
Riboflavin:
0.0090
mg
Niacin:
0.012
mg
Pantothenic acid:
0.0060
mg
Vitamin B-6:
0.0050
mg
Folate, total:
0.45
mcg
Vitamin B-12:
0.0
mcg
Vitamin K (phylloquinone):
0.0
mcg
Folic acid:
0.0
mcg
Folate, food:
0.45
mcg
Minerals
Ash:
0.058
g
Theobromine:
0.0
mg
Calcium, Ca:
3.6
mg
Iron, Fe:
0.043
mg
Magnesium, Mg:
3.75
mg
Phosphorus, P:
3.0
mg
Potassium, K:
37.5
mg
Sodium, Na:
15.75
mg
Zinc, Zn:
0.015
mg
Copper, Cu:
0.0060
mg
Manganese, Mn:
0.021
mg
Selenium, Se:
0.15
mcg
Amino Acids
Folate, DFE:
0.45
mcg_DFE
Tryptophan:
0.0010
g
Threonine:
0.0040
g
Isoleucine:
0.0040
g
Leucine:
0.0080
g
Lysine:
0.0050
g
Methionine:
0.0020
g
Cystine:
0.0020
g
Phenylalanine:
0.0060
g
Tyrosine:
0.0030
g
Valine:
0.0070
g
Arginine:
0.018
g
Histidine:
0.0030
g
Alanine:
0.0060
g
Aspartic acid:
0.011
g
Glutamic acid:
0.025
g
Glycine:
0.0050
g
Proline:
0.0040
g
Serine:
0.0060
g

Nutrition Facts
Serving Size 1 coconut yields (206.0 g)
Amount Per Serving
Calories
39.14
Fat Calories 3.7
 
% Daily Value*
Total Fat
0.4g
1%
 
Saturated Fat 0.4g
2%
 
Trans Fat N/A
 
Cholesterol
0.0mg
0%
 
Sodium
216.3mg
9%
 
Potassium
515.0mg
15%
 
Total Carbohydrates
7.6g
3%
 
Dietary Fiber 2.3g
9%
 
Sugars 5.4g
 
Protein
1.5g
3%
 
Vitamin A
0%
 
Vitamin C
8%
 
Thiamin
4%
 
Riboflavin
7%
 
Niacin
1%
 
Calcium
5%
 
Iron
3%
 
Vitamin D
N/A
 
Vitamin E
0%
 
Vitamin B6
3%
 
Folic acid
0%
 
Vitamin B6
0%
 
Phosphorus
4%
 
Magnesium
13%
 
Zinc
1%
 
Copper
4%
 
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 coconut yields (206.0 g)
Macronutrients
Protein:
1.483
g
Total lipid (fat):
0.412
g
Carbohydrate, by difference:
7.643
g
Water:
195.679
g
Fiber, total dietary:
2.266
g
Energy
Energy:
39.14
kcal
Energy:
162.74
kj
Sugars
Sugars, total:
5.377
g
Fats
Cholesterol:
0.0
mg
Fatty acids, total saturated:
0.363
g
4:0:
0.0
g
6:0:
0.0020
g
8:0:
0.029
g
10:0:
0.023
g
12:0:
0.181
g
14:0:
0.072
g
16:0:
0.035
g
18:0:
0.021
g
18:1 undifferentiated:
0.016
g
18:2 undifferentiated:
0.0040
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
Fatty acids, total monounsaturated:
0.016
g
Fatty acids, total polyunsaturated:
0.0040
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):
0.0
mg
Cryptoxanthin, beta:
0.0
mcg
Lycopene:
0.0
mcg
Lutein + zeaxanthin:
0.0
mcg
Vitamin C, total ascorbic acid:
4.944
mg
Thiamin:
0.062
mg
Riboflavin:
0.117
mg
Niacin:
0.165
mg
Pantothenic acid:
0.089
mg
Vitamin B-6:
0.066
mg
Folate, total:
6.18
mcg
Vitamin B-12:
0.0
mcg
Vitamin K (phylloquinone):
0.0
mcg
Folic acid:
0.0
mcg
Folate, food:
6.18
mcg
Minerals
Ash:
0.803
g
Theobromine:
0.0
mg
Calcium, Ca:
49.44
mg
Iron, Fe:
0.597
mg
Magnesium, Mg:
51.5
mg
Phosphorus, P:
41.2
mg
Potassium, K:
515.0
mg
Sodium, Na:
216.3
mg
Zinc, Zn:
0.206
mg
Copper, Cu:
0.082
mg
Manganese, Mn:
0.293
mg
Selenium, Se:
2.06
mcg
Amino Acids
Folate, DFE:
6.18
mcg_DFE
Tryptophan:
0.016
g
Threonine:
0.054
g
Isoleucine:
0.058
g
Leucine:
0.109
g
Lysine:
0.066
g
Methionine:
0.027
g
Cystine:
0.029
g
Phenylalanine:
0.076
g
Tyrosine:
0.045
g
Valine:
0.091
g
Arginine:
0.243
g
Histidine:
0.035
g
Alanine:
0.076
g
Aspartic acid:
0.144
g
Glutamic acid:
0.34
g
Glycine:
0.07
g
Proline:
0.062
g
Serine:
0.076
g
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