Nutrition Comparison Tool

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      Nuts Coconut Meat Raw
      ×
      Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water)
      ×
      Coconut Water
      ×
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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 Milk Raw (Liquid Expressed From Grated Meat And Water) 1 cup (x1) 28% DV 552 calories
      • Coconut Water 1 cup (x1) 2% DV 46 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Nuts Coconut Meat Raw 1 cup, shredded (x1) 34% DV 26.8g
      • Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water) 1 cup (x1) 73% DV 57.2g
      • Coconut Water 1 cup (x1) 1% DV 0.48g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Nuts Coconut Meat Raw 1 cup, shredded (x1) 4% DV 12.2g
      • Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water) 1 cup (x1) 5% DV 13.3g
      • Coconut Water 1 cup (x1) 3% DV 8.9g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Nuts Coconut Meat Raw 1 cup, shredded (x1) 5% DV 2.7g
      • Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water) 1 cup (x1) 11% DV 5.5g
      • Coconut Water 1 cup (x1) 3% DV 1.7g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Nuts Coconut Meat Raw 1 cup, shredded (x1) 0% DV 0mg
      • Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water) 1 cup (x1) 0% DV 0mg
      • Coconut Water 1 cup (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 Milk Raw (Liquid Expressed From Grated Meat And Water) 1 cup (x1) 254% DV 50.7g
      • Coconut Water 1 cup (x1) 2% DV 0.42g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Nuts Coconut Meat Raw 1 cup, shredded (x1) 26% DV 7.2g
      • Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water) 1 cup (x1) 19% DV 5.3g
      • Coconut Water 1 cup (x1) 9% DV 2.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Nuts Coconut Meat Raw 1 cup, shredded (x1) 10% DV 5g
      • Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water) 1 cup (x1) 16% DV 8g
      • Coconut Water 1 cup (x1) 13% DV 6.3g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Nuts Coconut Meat Raw 1 cup, shredded (x1) 11% DV 1.9mg
      • Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water) 1 cup (x1) 22% DV 3.9mg
      • Coconut Water 1 cup (x1) 4% DV 0.7mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Nuts Coconut Meat Raw 1 cup, shredded (x1) 1% DV 11.2mg
      • Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water) 1 cup (x1) 3% DV 38.4mg
      • Coconut Water 1 cup (x1) 4% DV 57.6mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Nuts Coconut Meat Raw 1 cup, shredded (x1) 6% DV 284.8mg
      • Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water) 1 cup (x1) 13% DV 631.2mg
      • Coconut Water 1 cup (x1) 13% DV 600mg
      Comparison Table

      Table Legend

      1. Nuts Coconut Meat Raw
      2. Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water)
      3. Coconut Water
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 80 240 240
      Calories
      (%DV)
      283
      (14%)
      552
      (28%)
      46
      (2%)
      Fat (g)
      (%DV)
      26.8
      (34%)
      57.2
      (73%)
      0.48
      (1%)
      Protein (g)
      (%DV)
      2.7
      (5%)
      5.5
      (11%)
      1.7
      (3%)
      Carbohydrate (g)
      (%DV)
      12.2
      (4%)
      13.3
      (5%)
      8.9
      (3%)
      Sugars (g)
      (%DV)
      5
      (10%)
      8
      (16%)
      6.3
      (13%)
      Fiber (g)
      (%DV)
      7.2
      (26%)
      5.3
      (19%)
      2.6
      (9%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      23.8
      (119%)
      50.7
      (254%)
      0.42
      (2%)
      Net-Carbs (g) 5
      8
      6.3
      Trans Fatty Acids (g) --
      --
      --
        Minerals
      Food # 1 2 3
      Weight (g) 80 240 240
      Calcium (mg)
      (%DV)
      11.2
      (1%)
      38.4
      (3%)
      57.6
      (4%)
      Iron, Fe (mg)
      (%DV)
      1.9
      (11%)
      3.9
      (22%)
      0.7
      (4%)
      Potassium, K (mg)
      (%DV)
      284.8
      (6%)
      631.2
      (13%)
      600
      (13%)
      Magnesium (mg)
      (%DV)
      25.6
      (6%)
      88.8
      (21%)
      60
      (14%)
      Phosphorus, P (mg)
      (%DV)
      90.4
      (7%)
      240
      (19%)
      48
      (4%)
      Sodium (mg)
      (%DV)
      16
      (1%)
      36
      (2%)
      252
      (11%)
      Zinc, Zn (mg)
      (%DV)
      0.88
      (8%)
      1.6
      (15%)
      0.24
      (2%)
      Copper, Cu (mg)
      (%DV)
      0.35
      (39%)
      0.64
      (71%)
      0.1
      (11%)
      Manganese (mg)
      (%DV)
      1.2
      (52%)
      2.2
      (96%)
      0.34
      (15%)
      Selenium, Se (mcg)
      (%DV)
      8.1
      (15%)
      14.9
      (27%)
      2.4
      (4%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 80 240 240
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      2.6
      (3%)
      6.7
      (7%)
      5.8
      (6%)
      Thiamin (B1) (mg)
      (%DV)
      0.05
      (4%)
      0.06
      (5%)
      0.07
      (6%)
      Riboflavin (B2) (mg)
      (%DV)
      0.02
      (1%)
      0
      (0%)
      0.14
      (11%)
      Niacin (B3) (mg)
      (%DV)
      0.43
      (3%)
      1.8
      (11%)
      0.19
      (1%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.24
      (5%)
      0.44
      (9%)
      0.1
      (2%)
      Vitamin B6 (mg)
      (%DV)
      0.04
      (3%)
      0.08
      (5%)
      0.08
      (5%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      20.8
      (5%)
      38.4
      (10%)
      7.2
      (2%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      20.8
      (5%)
      38.4
      (10%)
      7.2
      (2%)
      Folate DFE (mcg)
      (%)
      20.8
      (5%)
      38.4
      (10%)
      7.2
      (2%)
      Choline (mg)
      (%DV)
      9.7
      (2%)
      20.4
      (4%)
      2.6
      (0%)
      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%)
      0.36
      (2%)
      0
      (0%)
      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%)
      0.24
      (0%)
      0
      (0%)
      Vitamin K1 (mcg) --
      --
      --
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 80 240 240
      Water (g) 37.6
      162.3
      228
      Ash (g) 0.78
      2
      0.94
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -2.18
      -4.58
      -12.36
        Carbohydrates
      Food # 1 2 3
      Weight (g) 80 240 240
      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) 80 240 240
      Monounsaturated Fats (g) 1.14
      2.434
      0.019
      Polyunsaturated Fats (g) 0.293
      0.626
      0.005
      Omega 3s (g)
      (%AI)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Omega 6s (g)
      (%AI)
      0.293
      (2%)
      0.626
      (4%)
      0.005
      (0%)
      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
      0.326
      0.002
      Caprylic Acid (8:0) (g) 1.877
      4.008
      0.034
      Capric Acid (10:0) (g) 1.491
      3.185
      0.026
      Lauric Acid (12:0) (g) 11.886
      25.382
      0.211
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 4.693
      10.022
      0.084
      Pentadecanoic Acid (15:0) (g) --
      --
      --
      Palmitic Acid (16:0) (g) 2.271
      4.85
      0.041
      Margaric Acid (17:0) (g) --
      --
      --
      Stearic Acid (18:0) (g) 1.387
      2.962
      0.024
      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
      2.434
      0.019
      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
      0.626
      0.005
      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
      0.002
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 80 240 240
      Essential  
      Histidine (mg)
      (%RDI)
      62
      (9%)
      127
      (18%)
      41
      (6%)
      Isoleucine (mg)
      (%RDI)
      105
      (7%)
      216
      (15%)
      67
      (5%)
      Leucine (mg)
      (%RDI)
      198
      (7%)
      408
      (15%)
      127
      (5%)
      Lysine (mg)
      (%RDI)
      118
      (6%)
      242
      (12%)
      77
      (4%)
      Methionine (mg)
      (%RDI)
      50
      (7%)
      103
      (14%)
      31
      (4%)
      Phenylalanine (mg)
      (%RDI)
      135
      (15%)
      278
      (32%)
      89
      (10%)
      Threonine (mg)
      (%RDI)
      97
      (9%)
      199
      (19%)
      62
      (6%)
      Tryptophan (mg)
      (%RDI)
      31
      (11%)
      65
      (23%)
      19
      (7%)
      Valine (mg)
      (%RDI)
      162
      (9%)
      334
      (18%)
      106
      (6%)
      Conditional  
      Arginine (mg) 437
      902
      283
      Cystine (mg)
      (%RDI)
      53
      (18%)
      108
      (38%)
      34
      (12%)
      Glycine (mg) 126
      259
      82
      Proline (mg) 110
      228
      72
      Tyrosine (mg)
      (%RDI)
      82
      (9%)
      170
      (19%)
      53
      (6%)
      Non-Essential  
      Alanine (mg) 136
      281
      89
      Aspartic acid (mg) 260
      538
      168
      Betaine (mg) --
      --
      --
      Glutamic acid (mg) 609
      1258
      396
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 138
      283
      89
      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 Milk Raw (Liquid Expressed From Grated Meat And Water)
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Coconut Water
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.