Nuts, coconut meat, dried (desiccated), toasted

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 5.3 g · 21 kcal/100g
Fat 47.0 g · 423 kcal/100g
Carbs 44.4 g · 178 kcal/100g
Water 1 g
Total energy 592 kcal

Energy is predominantly from fat (68%); EFSA recommends 20–35% for a balanced diet

Fat quality 20 / 100 How is this scored?
Total fat
47.0g
Saturated
41.7g
Monounsat.
2.0g
Polyunsat.
0.5g
Omega-6
0.51g

Saturated fat is 63.4% 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 56 / 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 0.31 mg
Folate (B9) 9 µg
Vitamin B12 0.00 µg

Minerals

Calcium 27 mg
Iron 3.4 mg
Magnesium 92 mg
Phosphorus 211 mg
Potassium 554 mg
Sodium 37 mg
Zinc 2.1 mg
Copper 0.81 mg
Manganese 2.80 mg

Notable source of Manganese (140% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.