Nuts, coconut meat, dried (desiccated), creamed

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 29 / 100 How is this scored?

Composition

Energy

Protein 5.3 g · 21 kcal/100g
Fat 69.1 g · 622 kcal/100g
Carbs 21.5 g · 86 kcal/100g
Water 2 g
Total energy 684 kcal

Energy is predominantly from fat (85%); EFSA recommends 20–35% for a balanced diet

Fat quality 19 / 100 How is this scored?
Total fat
69.1g
Saturated
61.3g
Monounsat.
2.9g
Polyunsat.
0.8g
Omega-6
0.76g

Saturated fat is 80.6% of energy, above the WHO limit of 10%.

Protein quality 98 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 98%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (98% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 55 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 1.5 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.10 mg
Niacin (B3) 0.6 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.30 mg
Folate (B9) 9 µg
Vitamin B12 0.00 µg

Minerals

Calcium 26 mg
Iron 3.4 mg
Magnesium 92 mg
Phosphorus 209 mg
Potassium 551 mg
Sodium 37 mg
Zinc 2.0 mg
Copper 0.81 mg
Manganese 2.78 mg

Notable source of Manganese (139% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.