Mangos

Mangos

Cultivated in India for several thousand years, mangoes come in hundreds of varieties.

With a taste described by many as a cross between a peach and a pineapple, mangoes make a delicious ingredient in sweet and savory salads, salsas, smoothies or desserts.

These tropical fruits are high in beta-carotene and other carotenoids, as well as vitamin C.

Culinary Caution! Be advised, these sweet fruits contain 24 grams of sugar per 1 cup serving.

Glycemic Index=51
Glycemic Load=8
Antioxidant Score (ORAC)=1,002

The Benefits

*Excellent Source of: Vitamin A, Vitamin C
*Good Source of: Fiber, Vitamin B6
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Tubers, No Citrus, No Nightshade, No Legumes, No Grains, No Corn, No Yeast, No Peanuts

Selecting and Storing

Look for fruit with an unblemished, yellow skin blushed with red. Underripe mangoes will ripen at room temperature in two to three days. Ripe mangoes will stay fresh for two to three days in the refrigerator.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) sliced MANGOS,RAW

OMEGA-6 / OMEGA-3 RATIO: 0.31

Calories: 107

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.45 g	*
Saturated Fat	0.11 g	*
Monosaturated Fat	0.17 g	*
Polyunsaturated Fat	0.08 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	61 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	28 g	*
Sugars	24.4 g	*
Fiber	3 g	*
Protein	0.84 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	1262.2 IU	25%
Vitamin C	45.7mg	76%
Vitamin D	0 IU	0%
Vitamin E	1.8 IU	6%
Vitamin B6	0.22 mg	11%
Vitamin B12	0 mcg	0%
Vitamin K	6.9 mg	9%
Folate	23.1 mcg	6%
Niacin	0.96 mg	5%
Riboflavin	0.09 mg	5%
Thiamin	0.1 mg	7%
MINERALS
Calcium	16.5 mg	2%
Copper	0.18 mg	9%
Iron	0.21 mg	1%
Magnesium	14.8 mg	4%
Manganese	0.04 mg	2%
Phosphorous	18.2 mg	2%
Potassium	257.4 mg	7%
Selenium	0.99 mcg	1%
Sodium	3.3 mg	0%
Zinc	0.07 mg	0%
PHYTONUTRIENTS
Alpha-carotene	28 mcg
Beta-carotene	734.2 mcg
Beta-cryptoxanthin	18.2 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).