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Nutritional Facts: Coconut and Mango Friands

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1/2 cup (100g)
caster sugar
1/2 cup (63g)
all-purpose flour
1/2 cup (43g)
desiccated coconut
1/4 cup (24g)
almond meal
4 (132g)
egg whites
125 g (124g)
butter
1 (336g)
fresh mango
1/4 cup (25g)
dried cranberries
1 to taste (120g)
icing sugar
Total 1 serving
Alanine n/a 0.2 0.1 0.2 0.9 0.0 0.3 0.0 n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine n/a 0.3 0.2 0.6 0.9 0.0 0.1 0.0 n/a 2 0
Ash (g) 0.0 0.3 0.7 0.7 0.8 2.6 1.2 0.0 n/a 6 1
Aspartic acid n/a 0.3 0.1 0.7 1.6 0.1 0.2 0.0 n/a 3 1
Beta-sitosterol n/a n/a n/a 31.4 n/a 5.0 n/a n/a n/a 36 6
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 1.0 9.4 4.7 62.7 9.2 29.8 37.0 2.0 n/a 156 26
Calories 387.0 227.5 193.8 136.6 68.6 890.9 201.6 11.5 n/a 2,117 353
Calories (kj) 1,618.0 951.9 810.9 571.9 285.1 3,726.3 840.0 48.5 n/a 8,853 1,475
Campesterol n/a n/a n/a 1.2 n/a 0.0 n/a n/a n/a 1 0
Carbohydrates (g) 100.0 47.7 22.0 5.1 1.0 0.1 50.3 3.1 n/a 229 38
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 267.1 0.0 0.0 n/a 267 45
Copper (mg) 0.0 0.1 0.1 0.2 0.0 0.0 0.4 0.0 n/a 1 0
Cystine n/a 0.1 0.0 0.0 0.4 0.0 n/a 0.0 n/a 1 0
Dietary Fiber (g) 0.0 1.7 4.2 2.9 0.0 0.0 5.4 1.2 n/a 15 3
Folate (mcg) 0.0 16.3 1.3 11.9 5.3 3.7 144.5 0.3 n/a 183 31
Folate, DFE (mcg) 0.0 16.3 1.3 11.9 5.3 3.7 144.5 0.3 n/a 183 31
Folate, food (mcg) 0.0 16.3 1.3 11.9 5.3 3.7 144.5 0.3 n/a 183 31
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose (g) 0.0 n/a 0.0 0.0 0.1 n/a 15.7 0.2 n/a 16 3
Galactose (g) 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) (g) 0.0 n/a 0.2 0.0 0.4 n/a 6.8 0.8 n/a 8 1
Glutamic acid n/a 2.2 0.3 1.6 2.0 0.2 0.3 0.0 n/a 7 1
Glycine n/a 0.2 0.1 0.3 0.5 0.0 0.1 0.0 n/a 1 0
Histidine n/a 0.1 0.0 0.1 0.4 0.0 0.1 0.0 n/a 1 0
Hydroxyproline n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.1 0.7 0.6 0.9 0.1 0.0 0.5 0.1 n/a 3 1
Isoleucine n/a 0.2 0.0 0.2 0.9 0.1 0.1 0.0 n/a 1 0
Lactose (g) 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0 0
Leucine n/a 0.4 0.1 0.4 1.3 0.1 0.2 0.0 n/a 3 0
Lysine n/a 0.1 0.1 0.1 1.1 0.1 0.2 0.0 n/a 2 0
Magnesium (mg) 0.0 13.8 21.7 63.7 14.5 2.5 33.6 1.5 n/a 151 25
Maltose (g) 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0 0
Manganese (mg) 0.0 0.4 0.4 0.5 0.0 0.0 0.2 0.1 n/a 2 0
Methionine n/a 0.1 0.0 0.0 0.5 0.0 0.0 0.0 n/a 1 0
Monounsaturated Fat (g) 0.0 0.1 0.6 7.3 0.0 26.1 0.5 0.0 n/a 35 6
Niacin (mg) 0.0 0.8 0.3 0.8 0.1 0.1 2.2 0.0 n/a 4 1
Pantothenic acid (mg) 0.0 0.3 0.1 0.1 0.3 0.1 0.7 0.1 n/a 2 0
Phenylalanine n/a 0.3 0.1 0.3 0.9 0.1 0.1 0.0 n/a 2 0
Phosphorus (mg) 0.0 67.5 42.5 115.0 19.8 29.8 47.0 3.3 n/a 325 54
Polyunsaturated Fat (g) 0.0 0.3 0.1 2.9 0.0 3.8 0.2 0.0 n/a 7 1
Potassium (mg) 2.0 66.9 153.4 167.4 215.2 29.8 564.5 21.3 n/a 1,220 203
Proline n/a 0.7 0.1 0.2 0.6 0.1 0.1 0.0 n/a 2 0
Protein (g) 0.0 6.5 1.3 5.0 14.4 1.1 2.8 0.1 n/a 31 5
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 833.7 0.0 0.0 n/a 834 139
Riboflavin (mg) 0.0 0.0 0.0 0.2 0.6 0.0 0.1 0.0 n/a 1 0
Saturated Fat (g) 0.0 0.1 11.2 0.9 0.0 63.8 0.3 0.0 n/a 76 13
Selenium (mcg) 0.6 21.2 6.8 0.6 26.4 1.2 2.0 0.0 n/a 59 10
Serine n/a 0.3 0.1 0.2 1.1 0.1 0.1 0.0 n/a 2 0
Sodium (mg) 1.0 1.3 121.1 0.2 219.1 887.1 3.4 0.5 n/a 1,234 206
Starch n/a n/a 0.0 0.2 n/a n/a n/a 0.0 n/a 0 0
Stigmasterol n/a n/a n/a 1.0 n/a 0.0 n/a n/a n/a 1 0
Sucrose (g) 99.8 n/a 15.4 0.9 0.1 n/a 23.4 0.0 n/a 140 23
Sugar (g) 99.8 0.2 15.6 0.9 0.9 0.1 45.9 1.0 n/a 164 27
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 0.1 0.0 0.1 0.0 0.0 0.1 0.0 n/a 0 0
Threonine n/a 0.2 0.0 0.1 0.6 0.0 0.1 0.0 n/a 1 0
Tocopherol, alpha (mg) 0.0 0.0 0.0 6.2 0.0 2.9 3.0 0.3 n/a 12 2
Tocopherol, beta n/a n/a 0.0 0.1 n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, delta n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a n/a 0.0 0.2 n/a 0.0 0.0 0.0 n/a 0 0
Total Fat (g) 0.0 0.6 11.9 11.7 0.2 100.8 1.3 0.0 n/a 127 21
Trans-monoenoic Fat n/a n/a 0.0 0.0 n/a 3.7 n/a n/a n/a 4 1
TransFatty acids n/a n/a 0.0 0.0 n/a 4.1 n/a n/a n/a 4 1
Tryptophan n/a 0.1 0.0 0.1 0.2 0.0 0.0 0.0 n/a 0 0
Tyrosine n/a 0.2 0.0 0.1 0.6 0.1 0.1 0.0 n/a 1 0
Valine n/a 0.3 0.1 0.2 1.1 0.1 0.1 0.0 n/a 2 0
Vitamin A, IU (IU) 0.0 0.0 0.0 0.2 0.0 3,105.0 3,635.5 15.0 n/a 6,756 1,126
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 849.9 181.4 0.8 n/a 1,032 172
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.1 0.2 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.0 n/a 0 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 122.3 3.3 n/a 126 21
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 74.6 0.0 0.0 n/a 75 12
Water (g) 0.0 7.5 6.6 1.1 115.6 19.7 280.4 21.8 n/a 453 75
Zinc (mg) 0.0 0.4 0.3 0.7 0.0 0.1 0.3 0.0 n/a 2 0

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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