Mango is a delicious tropical fruit which can be found in most supermarkets.
About Mango
Mangos (or mangoes) are a yellowish-red tropical fruit with a firm skin. Each mango has one large, flat seed. The mango flesh (pulp) is orange, soft, juicy, and somewhat fibrous near the seed; and it has a sweet flavor with a hint of resin. To enjoy their full flavor, mangos must be ripe. The ripening process is somewhat tricky, and they can over-ripen very quickly. We select mangos that are yellowish in color. The hard, dark green ones seem to spoil more often when ripening, most likely due to their refrigeration during shipping. Leave the mango on the kitchen counter to ripen. They ripen quicker if they are with bananas. When the mango starts to get soft, it is ready to eat. If you are not ready to eat it, put it in the refrigerator. Ripe mangos should be eaten within a day. Experience is the best teacher in knowing the best time to eat a mango, and it is worth learning in order to enjoy this treat. See our mango recipe page for instructions in cutting. See the nutritional chart below.
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Mangos, raw
Scientific Name: Mangifera indica
NDB No: 09176
Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
---|---|---|---|---|
Proximates | ||||
Water |
g
|
81.71
|
108
|
0.323
|
Energy |
kcal
|
65
|
0
|
|
Energy |
kj
|
272
|
0
|
|
Protein |
g
|
0.51
|
79
|
0.025
|
Total lipid (fat) |
g
|
0.27
|
47
|
0.039
|
Carbohydrate, by difference |
g
|
17.00
|
0
|
|
Fiber, total dietary |
g
|
1.8
|
0
|
|
Ash |
g
|
0.50
|
66
|
0.033
|
Minerals | ||||
Calcium, Ca |
mg
|
10
|
27
|
0.850
|
Iron, Fe |
mg
|
0.13
|
21
|
0.021
|
Magnesium, Mg |
mg
|
9
|
20
|
0.580
|
Phosphorus, P |
mg
|
11
|
41
|
0.746
|
Potassium, K |
mg
|
156
|
24
|
8.441
|
Sodium, Na |
mg
|
2
|
24
|
0.624
|
Zinc, Zn |
mg
|
0.04
|
1
|
|
Copper, Cu |
mg
|
0.110
|
17
|
0.009
|
Manganese, Mn |
mg
|
0.027
|
17
|
0.002
|
Selenium, Se |
mcg
|
0.6
|
0
|
|
Vitamins | ||||
Vitamin C, total ascorbic acid |
mg
|
27.7
|
162
|
1.749
|
Thiamin |
mg
|
0.058
|
35
|
0.005
|
Riboflavin |
mg
|
0.057
|
36
|
0.004
|
Niacin |
mg
|
0.584
|
36
|
0.070
|
Pantothenic acid |
mg
|
0.160
|
0
|
|
Vitamin B-6 |
mg
|
0.134
|
1
|
|
Folate, total |
mcg
|
14
|
0
|
|
Folic acid |
mcg
|
0
|
0
|
|
Folate, food |
mcg
|
14
|
0
|
|
Folate, DFE |
mcg_DFE
|
14
|
0
|
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
|
Vitamin A, IU |
IU
|
3894
|
91
|
244.166
|
Vitamin A, RE |
mcg_RE
|
389
|
91
|
24.417
|
Vitamin E |
mg_ATE
|
1.120
|
0
|
|
Tocopherol, alpha |
mg
|
1.12
|
0
|
|
Lipids | ||||
Fatty acids, total saturated |
g
|
0.066
|
0
|
|
4:0 |
g
|
0.000
|
0
|
|
6:0 |
g
|
0.000
|
0
|
|
8:0 |
g
|
0.000
|
0
|
|
10:0 |
g
|
0.000
|
0
|
|
12:0 |
g
|
0.001
|
15
|
|
14:0 |
g
|
0.009
|
19
|
|
16:0 |
g
|
0.052
|
19
|
|
18:0 |
g
|
0.003
|
19
|
|
Fatty acids, total monounsaturated |
g
|
0.101
|
0
|
|
16:1 undifferentiated |
g
|
0.048
|
19
|
|
18:1 undifferentiated |
g
|
0.054
|
19
|
|
20:1 |
g
|
0.000
|
0
|
|
22:1 undifferentiated |
g
|
0.000
|
0
|
|
Fatty acids, total polyunsaturated |
g
|
0.051
|
0
|
|
18:2 undifferentiated |
g
|
0.014
|
19
|
|
18:3 undifferentiated |
g
|
0.037
|
19
|
|
18:4 |
g
|
0.000
|
0
|
|
20:4 undifferentiated |
g
|
0.000
|
0
|
|
20:5 n-3 |
g
|
0.000
|
0
|
|
22:5 n-3 |
g
|
0.000
|
0
|
|
22:6 n-3 |
g
|
0.000
|
0
|
|
Cholesterol |
mg
|
0
|
0
|
|
Amino acids | ||||
Tryptophan |
g
|
0.008
|
11
|
|
Threonine |
g
|
0.019
|
2
|
|
Isoleucine |
g
|
0.018
|
2
|
|
Leucine |
g
|
0.031
|
2
|
|
Lysine |
g
|
0.041
|
13
|
|
Methionine |
g
|
0.005
|
13
|
|
Phenylalanine |
g
|
0.017
|
2
|
|
Tyrosine |
g
|
0.010
|
2
|
|
Valine |
g
|
0.026
|
2
|
|
Arginine |
g
|
0.019
|
2
|
|
Histidine |
g
|
0.012
|
2
|
|
Alanine |
g
|
0.051
|
2
|
|
Aspartic acid |
g
|
0.042
|
2
|
|
Glutamic acid |
g
|
0.060
|
2
|
|
Glycine |
g
|
0.021
|
2
|
|
Proline |
g
|
0.018
|
2
|
|
Serine |
g
|
0.022
|
2
|
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)
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