Nuts, coconut milk, canned (liquid expressed from grated meat and water)

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 27 / 100 How is this scored?

Composition

Energy

Protein 2.0 g · 8 kcal/100g
Fat 21.3 g · 192 kcal/100g
Carbs 2.8 g · 11 kcal/100g
Water 73 g
Total energy 197 kcal

Energy is predominantly from fat (91%); EFSA recommends 20–35% for a balanced diet

Fat quality 19 / 100 How is this scored?
Total fat
21.3g
Saturated
18.9g
Monounsat.
0.9g
Polyunsat.
0.2g
Omega-6
0.23g

Saturated fat is 86.4% 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 34 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 1.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.02 mg
Riboflavin (B2) 0.00 mg
Niacin (B3) 0.6 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.03 mg
Folate (B9) 14 µg
Vitamin B12 0.00 µg

Minerals

Calcium 18 mg
Iron 3.3 mg
Magnesium 46 mg
Phosphorus 96 mg
Potassium 220 mg
Sodium 13 mg
Zinc 0.6 mg
Copper 0.22 mg
Manganese 0.77 mg

Notable source of Manganese (38% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.