Flan de coco

Coconut custard, Puerto Rican style (Flan de coco)

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Nutrition Facts

Serving Size

1 cup (245.00000000000003g)

Amount per serving

Calories

691

% Daily Value *

Total Fat 25.7g

33%

Saturated Fat 16.2g

81%

Trans Fat

Cholesterol 262mg

87%

Sodium 328mg

14%

Total Carbohydrate 98.1g

36%

Dietary Fiber 0.7g

3%

Total Sugars

Protein 20.1g

Vitamin D

Calcium 497mg

38%

Iron 2mg

9%

Potassium 718mg

15%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Using default Daily Values from FDA.

Set personalized Daily Values

Detailed Nutrient Information

Vitamin C

3%

2.7 mg

Thiamin

10%

0.12 mg

Riboflavin

68%

0.88 mg

Niacin

3%

0.46 mg

Pantothenic Acid

—

Vitamin B6

12%

0.2 mg

Folate

34.3 mcg

Folic Acid

0 mcg

Food Folate

34.3 mcg

Fortified Folate

34.3 mcg

Choline

40%

218 mg

Betaine

—

Vitamin B12

29%

0.69 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

23%

208 mcg

Retinol

206 mcg

Beta Carotene

22.1 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

4.9 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

279 mcg

Vitamin E

6%

0.91 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

2.7 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

1%

1.23 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

38%

497 mg

Iron

9%

1.67 mg

Magnesium

14%

58.8 mg

Phosphorus

42%

522 mg

Potassium

15%

718 mg

Sodium

14%

328 mg

Zinc

23%

2.52 mg

Copper

14%

0.13 mg

Manganese

—

Selenium

67%

36.8 mcg

Fluoride

—

Iodine

—

Fat

33%

25.7 g

Saturated Fat

81%

16.2 g

Butyric Acid

0.42 g

Caproic Acid

0.3 g

Caprylic Acid

0.6 g

Capric Acid

0.52 g

Lauric Acid

3.19 g

Tridecylic Acid

—

Myristic Acid

2.45 g

Pentadecylic Acid

—

Palmitic Acid

5.57 g

Margaric Acid

—

Stearic Acid

2.63 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

6.34 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

—

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

—

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.01 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

1.64 g

9,12-octadecadienoic Acid

—

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

—

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0.03 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

87%

262 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

40%

20.1 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

36%

98.1 g

Fibre

3%

0.74 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

691 kcal

Water

97.4 g

Ash

—

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (245g)
  • 1 piece (4" x 2" x 1/2") (120g)

Nutrient Sources ‡

  • Excellent source of Riboflavin
  • Excellent source of Choline
  • Excellent source of Vitamin B12
  • Excellent source of Calcium
  • Excellent source of Phosphorus
  • Excellent source of Selenium
  • Good source of Vitamin A
  • Good source of Potassium
  • Good source of Zinc

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Moderate Fat
  • High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: %†

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Flan de coco contains 8.2g of protein, which is about the same as 1.4 eggs, 0.3 chicken breasts, or 0.6 cups (159g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 97.4g per 1 cup

Profile of Fat in Item

Types of Fats

High in Saturated Fat.


Zero Trans Fat.

High in Cholesterol.

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