CALORIC DENSITY
Walnuts, black, dried
Coconut, h2o (liq from coconuts)
6.18
0.19
12154
12119
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 8g
Protein = 8g
Carbohydrates = 3g
Carbohydrates = 39g
Fat = 19g
Fat = 2g
Fiber = 2g
Fiber = 12g
Monounsaturated = 5g
Monounsaturated = 0g
Polyunsaturated = 11g
Polyunsaturated = 0g
Saturated Fat = 1g
Saturated Fat = 2g
Protein 8g 8g Carbohydrate 3g 39g Fiber 2g 12g Fat 19g 2g Monounsat. Fat 5g 2g Polyunsat. Fat 11g 0g Saturated Fat 1g 2g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 2%
Choline = 2%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 1%
Vitamin C = 34%
Vitamin E = 5%
Vitamin E = 0%
Vitamin K = 1%
Vitamin K = 0%
Choline 2% 2% Vitamin A 0% 0% Vitamin C 1% 34% Vitamin E 5% 0% Vitamin K 1% 0%
Coconut have significantly more Vitamins C than walnuts. Walnuts are a good source of Phosphorus. Coconut are a good source of Vitamin C, Thiamin, Vitamin B6, Phosphorus. Coconut are a great source of Riboflavin, Potassium, Magnesium, Calcium, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 2%
Vitamin B1 = 32%
Vitamin B2 = 4%
Vitamin B2 = 55%
Vitamin B3 = 1%
Vitamin B3 = 7%
Vitamin B5 = 11%
Vitamin B5 = 9%
Vitamin B6 = 17%
Vitamin B6 = 31%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 2% 32% Vitamin B2 4% 55% Vitamin B3 1% 7% Vitamin B5 11% 9% Vitamin B6 17% 31% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 74%
Potassium = 5%
Potassium = 75%
Calcium = 4%
Calcium = 51%
Magnesium = 19%
Magnesium = 75%
Phosphorus = 29%
Phosphorus = 36%
Iron = 17%
Iron = 51%
Manganese = 55%
Manganese = 65%
Selenium = 12%
Selenium = 23%
Copper = 44%
Copper = 42%
Zinc = 12%
Zinc = 11%
Sodium 0% 74% Potasium 5% 75% Calcium 4% 51% Magnesium 19% 75% Phosphorus 29% 36% Iron 17% 51% Manganese 55% 65% Selenium 12% 23% Copper 44% 42% Zinc 12% 11%
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