Nuts, coconut water (liquid from coconuts)

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 72 / 100 How is this scored?

Composition

Energy

Protein 0.7 g · 3 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 3.7 g · 15 kcal/100g
Fiber 1.1 g
Water 95 g
Total energy 19 kcal

Energy is predominantly from carbs (76%); EFSA recommends 45–60% for a balanced diet

Fat quality 48 / 100 How is this scored?
Total fat
0.2g
Saturated
0.2g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.00g

Saturated fat is 8.3% of energy, within the WHO limit of 10%.

Protein quality —

Protein content too low to score quality (<1 g/100 g)

Micronutrients 13 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 2.4 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 0 µg
Thiamin (B1) 0.03 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.1 mg
Pantothenic (B5) 0.0 mg
Vitamin B6 0.03 mg
Folate (B9) 3 µg
Vitamin B12 0.00 µg

Minerals

Calcium 24 mg
Iron 0.3 mg
Magnesium 25 mg
Phosphorus 20 mg
Potassium 250 mg
Sodium 105 mg
Zinc 0.1 mg
Copper 0.04 mg
Manganese 0.14 mg
Selenium 1.0 µg

Provides modest amounts of tracked micronutrients. Best is Potassium at 12% of EU NRV per 100 g.