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Mango Nutrition
the nutritional value of mangos and full mango nutrition information...
Mangos are a good all round fruit which are very high in vitamins A and C. Mangos also contain a good amount of beta carotene.
Mangos are high in vitamin A which helps to improve eyesight and to fight off viral infections.
Mangos are also high in vitamin C which helps to protect cells and tissues from free radical damage, thereby protecting against cancer. Vitamin C also aids dietary iron absorption.
Mangos are a good fruit source of dietary fibre which help bowel regularity, thereby protecting against bowel cancer. Dietary fibre also helps to maintain normal blood sugar levels and helps to maintain normal
cholesterol
levels.
Mangos are also a good source of potassium which helps in muscle and nerve function as well as aiding in the bodies' acid balance. Potassium also helps to lower the risk of high blood pressure.
Mangos also contain good levels of beta carotene which helps to protect the cells from free radical damage and provides a source of vitamin A. Beta carotene also plays a part in immune and reproductive system function.
One mango contains around 135 calories.
THE FULL NUTRITIONAL VALUE OF MANGOS:
Mangos, rawRefuse: 31% (Seeds and skin)
Scientific Name: Mangifera indica
NDB No: 09176 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 fruit without refuse
-------
207g
| | Proximates
|
|
Water
|
g
|
169.14
|
|
Energy
|
kcal
|
135
|
|
Energy
|
kJ
|
563
|
|
Protein
|
g
|
1.06
|
|
Total lipid (fat)
|
g
|
0.56
|
|
Ash
|
g
|
1.03
|
|
Carbohydrate, by difference
|
g
|
35.19
|
|
Fiber, total dietary
|
g
|
3.7
|
|
Sugars, total
|
g
|
30.64
| | Minerals
|
|
Calcium, Ca
|
mg
|
21
|
|
Iron, Fe
|
mg
|
0.27
|
|
Magnesium, Mg
|
mg
|
19
|
|
Phosphorus, P
|
mg
|
23
|
|
Potassium, K
|
mg
|
323
|
|
Sodium, Na
|
mg
|
4
|
|
Zinc, Zn
|
mg
|
0.08
|
|
Copper, Cu
|
mg
|
0.228
|
|
Manganese, Mn
|
mg
|
0.056
|
|
Selenium, Se
|
mcg
|
1.2
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
57.3
|
|
Thiamin
|
mg
|
0.120
|
|
Riboflavin
|
mg
|
0.118
|
|
Niacin
|
mg
|
1.209
|
|
Pantothenic acid
|
mg
|
0.331
|
|
Vitamin B-6
|
mg
|
0.277
|
|
Folate, total
|
mcg
|
29
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
29
|
|
Folate, DFE
|
mcg_DFE
|
29
|
|
Choline, total
|
mg
|
15.7
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
79
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
921
|
|
Carotene, alpha
|
mcg
|
35
|
|
Cryptoxanthin, beta
|
mcg
|
23
|
|
Vitamin A, IU
|
IU
|
1584
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
0
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
2.32
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
8.7
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.137
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.002
|
|
14:0
|
g
|
0.019
|
|
16:0
|
g
|
0.108
|
|
18:0
|
g
|
0.006
|
|
Fatty acids, total monounsaturated
|
g
|
0.209
|
|
16:1 undifferentiated
|
g
|
0.099
|
|
18:1 undifferentiated
|
g
|
0.112
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.106
|
|
18:2 undifferentiated
|
g
|
0.029
|
|
18:3 undifferentiated
|
g
|
0.077
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Amino acids
|
|
Tryptophan
|
g
|
0.017
|
|
Threonine
|
g
|
0.039
|
|
Isoleucine
|
g
|
0.037
|
|
Leucine
|
g
|
0.064
|
|
Lysine
|
g
|
0.085
|
|
Methionine
|
g
|
0.010
|
|
Phenylalanine
|
g
|
0.035
|
|
Tyrosine
|
g
|
0.021
|
|
Valine
|
g
|
0.054
|
|
Arginine
|
g
|
0.039
|
|
Histidine
|
g
|
0.025
|
|
Alanine
|
g
|
0.106
|
|
Aspartic acid
|
g
|
0.087
|
|
Glutamic acid
|
g
|
0.124
|
|
Glycine
|
g
|
0.043
|
|
Proline
|
g
|
0.037
|
|
Serine
|
g
|
0.046
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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