...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, raw
Refuse: 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)
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.
