Flan de coco

Coconut custard, Puerto Rican style (Flan de coco)

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

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.

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.

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.


High in Cholesterol.

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