Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 67 / 100 How is this scored?

Composition

Energy

Protein 3.1 g · 13 kcal/100g
Fat 28.0 g · 252 kcal/100g
Carbs 51.9 g · 207 kcal/100g
Fiber 9.9 g
Water 15 g
Total energy 456 kcal

Energy is predominantly from fat (53%); EFSA recommends 20–35% for a balanced diet

Fat quality 12 / 100 How is this scored?
Total fat
28.0g
Saturated
26.4g
Monounsat.
1.4g
Polyunsat.
0.2g
Omega-3
0.00g
Omega-6
0.22g

Saturated fat is 52.1% of energy, above the WHO limit of 10%.

Protein quality 71 / 100 How is this scored?
Histidine 100%
Isoleucine 71%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 98%

Limiting amino acid is Isoleucine (71% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 33 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 0 µg
Thiamin (B1) 0.02 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.7 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.03 mg
Folate (B9) 3 µg
Vitamin B12 0.00 µg

Minerals

Calcium 11 mg
Iron 1.5 mg
Magnesium 51 mg
Phosphorus 100 mg
Potassium 361 mg
Sodium 285 mg
Zinc 0.7 mg
Copper 0.30 mg
Manganese 0.96 mg
Selenium 16.1 µg

Notable source of Manganese (48% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.