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

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 59 / 100 How is this scored?

Composition

Energy

Protein 3.4 g · 13 kcal/100g
Fat 31.7 g · 285 kcal/100g
Carbs 40.9 g · 164 kcal/100g
Fiber 4.5 g
Water 23 g
Total energy 443 kcal

Energy is predominantly from fat (62%); EFSA recommends 20–35% for a balanced diet

Fat quality 21 / 100 How is this scored?
Total fat
31.7g
Saturated
28.1g
Monounsat.
1.3g
Polyunsat.
0.3g
Omega-6
0.35g

Saturated fat is 57.1% 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 42 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.03 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.24 mg
Folate (B9) 7 µg
Vitamin B12 0.00 µg

Minerals

Calcium 14 mg
Iron 1.8 mg
Magnesium 49 mg
Phosphorus 103 mg
Potassium 324 mg
Sodium 20 mg
Zinc 1.6 mg
Copper 0.31 mg
Manganese 2.17 mg

Notable source of Manganese (108% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.