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Mango Nutrition

Mango Nutrition Mangos are a good all round fruit which are very high in vitamins A and C. Mango nutrition also contains a good amount of beta carotene.

  • Mangos are high in vitamin A which helps to improve eyesight and to fight off viral infections.

  • Mango nutrition is 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.

  • Mango nutrition is 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)

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