Nutrition Comparison Tool

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      Nuts, coconut meat, raw
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      Nuts, coconut meat, raw
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      Nuts, coconut meat, raw
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 14% DV 283 calories
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 14% DV 283 calories
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 14% DV 283 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 34% DV 26.8g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 34% DV 26.8g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 34% DV 26.8g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 4% DV 12.2g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 4% DV 12.2g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 4% DV 12.2g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 5% DV 2.7g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 5% DV 2.7g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 5% DV 2.7g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 0% DV 0mg
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 0% DV 0mg
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 119% DV 23.8g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 119% DV 23.8g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 119% DV 23.8g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 26% DV 7.2g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 26% DV 7.2g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 26% DV 7.2g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 10% DV 5g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 10% DV 5g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 10% DV 5g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 11% DV 1.9mg
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 11% DV 1.9mg
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 11% DV 1.9mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 1% DV 11.2mg
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 1% DV 11.2mg
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 1% DV 11.2mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 6% DV 284.8mg
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 6% DV 284.8mg
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 6% DV 284.8mg
      Comparison Table

      Table Legend

      1. Nuts, coconut meat, raw
      2. Nuts, coconut meat, raw
      3. Nuts, coconut meat, raw
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 80 80 80
      Calories
      (%DV)
      283
      (14%)
      283
      (14%)
      283
      (14%)
      Fat (g)
      (%DV)
      26.8
      (34%)
      26.8
      (34%)
      26.8
      (34%)
      Protein (g)
      (%DV)
      2.7
      (5%)
      2.7
      (5%)
      2.7
      (5%)
      Carbohydrate (g)
      (%DV)
      12.2
      (4%)
      12.2
      (4%)
      12.2
      (4%)
      Sugars (g)
      (%DV)
      5
      (10%)
      5
      (10%)
      5
      (10%)
      Fiber (g)
      (%DV)
      7.2
      (26%)
      7.2
      (26%)
      7.2
      (26%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      23.8
      (119%)
      23.8
      (119%)
      23.8
      (119%)
      Net-Carbs (g) 5
      5
      5
      Trans Fatty Acids (g) --
      --
      --
        Minerals
      Food # 1 2 3
      Weight (g) 80 80 80
      Calcium (mg)
      (%DV)
      11.2
      (1%)
      11.2
      (1%)
      11.2
      (1%)
      Iron, Fe (mg)
      (%DV)
      1.9
      (11%)
      1.9
      (11%)
      1.9
      (11%)
      Potassium, K (mg)
      (%DV)
      284.8
      (6%)
      284.8
      (6%)
      284.8
      (6%)
      Magnesium (mg)
      (%DV)
      25.6
      (6%)
      25.6
      (6%)
      25.6
      (6%)
      Phosphorus, P (mg)
      (%DV)
      90.4
      (7%)
      90.4
      (7%)
      90.4
      (7%)
      Sodium (mg)
      (%DV)
      16
      (1%)
      16
      (1%)
      16
      (1%)
      Zinc, Zn (mg)
      (%DV)
      0.88
      (8%)
      0.88
      (8%)
      0.88
      (8%)
      Copper, Cu (mg)
      (%DV)
      0.35
      (39%)
      0.35
      (39%)
      0.35
      (39%)
      Manganese (mg)
      (%DV)
      1.2
      (52%)
      1.2
      (52%)
      1.2
      (52%)
      Selenium, Se (mcg)
      (%DV)
      8.1
      (15%)
      8.1
      (15%)
      8.1
      (15%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 80 80 80
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      2.6
      (3%)
      2.6
      (3%)
      2.6
      (3%)
      Thiamin (B1) (mg)
      (%DV)
      0.05
      (4%)
      0.05
      (4%)
      0.05
      (4%)
      Riboflavin (B2) (mg)
      (%DV)
      0.02
      (1%)
      0.02
      (1%)
      0.02
      (1%)
      Niacin (B3) (mg)
      (%DV)
      0.43
      (3%)
      0.43
      (3%)
      0.43
      (3%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.24
      (5%)
      0.24
      (5%)
      0.24
      (5%)
      Vitamin B6 (mg)
      (%DV)
      0.04
      (3%)
      0.04
      (3%)
      0.04
      (3%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      20.8
      (5%)
      20.8
      (5%)
      20.8
      (5%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      20.8
      (5%)
      20.8
      (5%)
      20.8
      (5%)
      Folate DFE (mcg)
      (%)
      20.8
      (5%)
      20.8
      (5%)
      20.8
      (5%)
      Choline (mg)
      (%DV)
      9.7
      (2%)
      9.7
      (2%)
      9.7
      (2%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 0 0 0
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      0
      0
      Vitamin E (mg)
      (%DV)
      0.19
      (1%)
      0.19
      (1%)
      0.19
      (1%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      0.16
      (0%)
      0.16
      (0%)
      0.16
      (0%)
      Vitamin K1 (mcg) --
      --
      --
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 80 80 80
      Water (g) 37.6
      37.6
      37.6
      Ash (g) 0.78
      0.78
      0.78
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -2.18
      -2.18
      -2.18
        Carbohydrates
      Food # 1 2 3
      Weight (g) 80 80 80
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      --
      Glucose (Dextrose) (g) --
      --
      --
      Fructose (g) --
      --
      --
      Lactose (g) --
      --
      --
      Maltose (g) --
      --
      --
      Galactose (g) --
      --
      --
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 80 80 80
      Monounsaturated Fats (g) 1.14
      1.14
      1.14
      Polyunsaturated Fats (g) 0.293
      0.293
      0.293
      Omega 3s (g)
      (%AI)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Omega 6s (g)
      (%AI)
      0.293
      (2%)
      0.293
      (2%)
      0.293
      (2%)
      Omega 3 to Omega 6 Ratio 0
      0
      0
      Omega 6 to Omega 3 Ratio --
      --
      --
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0
      0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0
      Caproic (6:0) (g) 0.153
      0.153
      0.153
      Caprylic Acid (8:0) (g) 1.877
      1.877
      1.877
      Capric Acid (10:0) (g) 1.491
      1.491
      1.491
      Lauric Acid (12:0) (g) 11.886
      11.886
      11.886
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 4.693
      4.693
      4.693
      Pentadecanoic Acid (15:0) (g) --
      --
      --
      Palmitic Acid (16:0) (g) 2.271
      2.271
      2.271
      Margaric Acid (17:0) (g) --
      --
      --
      Stearic Acid (18:0) (g) 1.387
      1.387
      1.387
      Arachidic Acid (20:0) (g) --
      --
      --
      Behenic Acid (22:0) (g) --
      --
      --
      Lignoceric Acid (24:0) (g) --
      --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      --
      Pentadecenoic Acid (15:1) (g) --
      --
      --
      Palmitoleic Acid (16:1) (g) 0
      0
      0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      --
      Oleic Acid (18:1) (g) 1.14
      1.14
      1.14
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      0
      0
      Docosenoic Acid (22:1) (g) 0
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.293
      0.293
      0.293
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0
      0
      0
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) 0.038
      0.038
      0.038
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 80 80 80
      Essential  
      Histidine (mg)
      (%RDI)
      62
      (9%)
      62
      (9%)
      62
      (9%)
      Isoleucine (mg)
      (%RDI)
      105
      (7%)
      105
      (7%)
      105
      (7%)
      Leucine (mg)
      (%RDI)
      198
      (7%)
      198
      (7%)
      198
      (7%)
      Lysine (mg)
      (%RDI)
      118
      (6%)
      118
      (6%)
      118
      (6%)
      Methionine (mg)
      (%RDI)
      50
      (7%)
      50
      (7%)
      50
      (7%)
      Phenylalanine (mg)
      (%RDI)
      135
      (15%)
      135
      (15%)
      135
      (15%)
      Threonine (mg)
      (%RDI)
      97
      (9%)
      97
      (9%)
      97
      (9%)
      Tryptophan (mg)
      (%RDI)
      31
      (11%)
      31
      (11%)
      31
      (11%)
      Valine (mg)
      (%RDI)
      162
      (9%)
      162
      (9%)
      162
      (9%)
      Conditional  
      Arginine (mg) 437
      437
      437
      Cystine (mg)
      (%RDI)
      53
      (18%)
      53
      (18%)
      53
      (18%)
      Glycine (mg) 126
      126
      126
      Proline (mg) 110
      110
      110
      Tyrosine (mg)
      (%RDI)
      82
      (9%)
      82
      (9%)
      82
      (9%)
      Non-Essential  
      Alanine (mg) 136
      136
      136
      Aspartic acid (mg) 260
      260
      260
      Betaine (mg) --
      --
      --
      Glutamic acid (mg) 609
      609
      609
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 138
      138
      138
      Data Source
      Nuts, coconut meat, raw
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Nuts, coconut meat, raw
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Nuts, coconut meat, raw
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.