Nuts, coconut cream, raw (liquid expressed from grated meat)

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 38 / 100 How is this scored?

Composition

Energy

Protein 3.6 g · 15 kcal/100g
Fat 34.7 g · 312 kcal/100g
Carbs 6.7 g · 27 kcal/100g
Fiber 2.2 g
Water 54 g
Total energy 330 kcal

Energy is predominantly from fat (88%); EFSA recommends 20–35% for a balanced diet

Fat quality 19 / 100 How is this scored?
Total fat
34.7g
Saturated
30.8g
Monounsat.
1.5g
Polyunsat.
0.4g
Omega-6
0.38g

Saturated fat is 83.9% 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 39 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 2.8 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.03 mg
Riboflavin (B2) 0.00 mg
Niacin (B3) 0.9 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.05 mg
Folate (B9) 23 µg
Vitamin B12 0.00 µg

Minerals

Calcium 11 mg
Iron 2.3 mg
Magnesium 28 mg
Phosphorus 122 mg
Potassium 325 mg
Sodium 4 mg
Zinc 1.0 mg
Copper 0.38 mg
Manganese 1.30 mg

Notable source of Manganese (65% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.