Health benefits

Health benefits

Apples, with skin (edible parts)
Nutritional value per 100 g (3.5 oz)
Energy 50 kcal 220 kJ

Carbohydrates 13.81 g
- Sugars 10.39 g
- Dietary fiber 2.4 g
Fat 0.17 g
Protein 0.26 g
Vitamin A equiv. 3 μg 0%
Thiamine (Vit. B1) 0.017 mg 1%
Riboflavin (Vit. B2) 0.026 mg 2%
Niacin (Vit. B3) 0.091 mg 1%
Pantothenic acid (B5) 0.061 mg 1%
Vitamin B6 0.041 mg 3%
Folate (Vit. B9) 3 μg 1%
Vitamin C 4.6 mg 8%
Calcium 6 mg 1%
Iron 0.12 mg 1%
Magnesium 5 mg 1%
Phosphorus 11 mg 2%
Potassium 107 mg 2%
Zinc 0.04 mg 0%

Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database








Pomegranate, aril only
Nutritional value per 100 g (3.5 oz)
Energy 70 kcal 290 kJ

Carbohydrates 17.17 g
- Sugars 16.57 g
- Dietary fiber 0.6 g
Fat 0.3 g
Protein 0.95 g
Thiamine (Vit. B1) 0.030 mg 2%
Riboflavin (Vit. B2) 0.063 mg 4%
Niacin (Vit. B3) 0.300 mg 2%
Pantothenic acid (B5) 0.596 mg 12%
Vitamin B6 0.105 mg 8%
Folate (Vit. B9) 6 μg 2%
Vitamin C 6.1 mg 10%
Calcium 3 mg 0%
Iron 0.30 mg 2%
Magnesium 3 mg 1%
Phosphorus 8 mg 1%
Potassium 259 mg 6%
Zinc 0.12 mg 1%

Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database









Coconut, meat, raw
Nutritional value per 100 g (3.5 oz)
Energy 350 kcal 1480 kJ

Carbohydrates 15.23 g
- Sugars 6.23 g
- Dietary fiber 9.0 g
Fat 33.49 g
- saturated 29.70 g
- monounsaturated 1.43 g
- polyunsaturated 0.37 g
Protein 3.3 g
Thiamine (Vit. B1) 0.066 mg 5%
Riboflavin (Vit. B2) 0.02 mg 1%
Niacin (Vit. B3) 0.54 mg 4%
Pantothenic acid (B5) 0.300 mg 6%
Vitamin B6 0.054 mg 4%
Folate (Vit. B9) 26 μg 7%
Vitamin C 3.3 mg 6%
Calcium 14 mg 1%
Iron 2.43 mg 19%
Magnesium 32 mg 9%
Phosphorus 113 mg 16%
Potassium 356 mg 8%
Zinc 1.1 mg 11%