Picking up coconuts along Red Road

[Obie]

Here is the water:

Composition of coconut water %
Water 95.5
Nitrogen 0.05
Phosphoric acid 0.56
Potassium 0.25
Calcium oxide 0.69
Magnesium oxide 0.59
g/100g
Iron 0.5
Total solids 4.71
Reducing sugars 0.80
Total sugars 2.08
Ash 0.62
Source: Pandalai, K. M. (1958). Coconut water and its uses. Coconut Bull. 12, No. 5, 167-173.

Coconut meat

Coconut, meat, raw Nutritional value per 100 g (3.5 oz)
Energy 1,481 kJ (354 kcal)
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 #956;g (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%)
Percentages are relative to US recommendations for adults.
Source: USDA Nutrient database