90

Mango

Mangos, Raw has a low-calorie, average-carb, low-fat and low-protein content. It is a good source of Vitamin C.

The food contains 17g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 0.51 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the low fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a low-sodium diet.

It belongs to Caribbean cuisine. Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 90, for Mangos, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein3%
 Calories from Fat3%
 Calories from Carbs94%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A765.1 IU15.3%Top 30%High
Retinol0 mcg
Retinol Activity Equivalent38 mcg
Alpha Carotene17 mcg
Beta Carotene445 mcg
Beta Cryptoxanthin11 mcg
Lycopene0 mcg
Lutein Zeaxanthin0 mcg
Vitamin C27.7 mg46.2%Top 10%Very High
Vitamin E1.1 mg3.7%Top 30%High
Vitamin K4.2 mcg5.3%Top 30%High
Thiamin0.06 mg3.9%Mid 40%Average
Riboflavin0.06 mg3.4%Bottom 30%Low
Niacin0.58 mg2.9%Bottom 30%Low
Vitamin B60.13 mg6.7%Mid 40%Average
Folate14 mcg3.5%Top 30%High
Food Folate14 mcg
Folic Acid0 mcg
Dietary Folate Equivalents14 mcg
Vitamin B120 mcg
Pantothenic Acid0.16 mg1.6%Mid 40%Average
Choline7.6 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium10 mg1%Bottom 30%Low
Iron0.13 mg0.72%Bottom 30%Low
Magnesium9 mg2.2%Bottom 30%Low
Phosphorus11 mg1.1%Bottom 10%Very Low
Potassium156 mg4.5%Mid 40%Average
Sodium2 mg0.1%Bottom 10%Very Low
Zinc0.04 mg0.27%Bottom 10%Very Low
Copper0.11 mg5.5%Mid 40%Average
Manganese0.03 mg1.3%Mid 40%Average
Selenium0.6 mcg0.86%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate17 g5.7%Mid 40%Average
Dietary Fiber1.8 g7.2%Top 30%High
Sugars14.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein0.51 g1%Bottom 30%Low
Tryptophan8 mg
Threonine19 mg
Isoleucine18 mg
Leucine31 mg
Lysine41 mg
Methionine5 mg
Phenylalanine17 mg
Tyrosine10 mg
Valine26 mg
Arginine19 mg
Histidine12 mg
Alanine51 mg
Aspartic Acid42 mg
Glutamic Acid60 mg
Glycine21 mg
Proline18 mg
Serine22 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.27 g0.42%Bottom 30%Low
Saturated Fat0.07 g0.33%Bottom 30%Low
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids37 mg
Total Omega 6 Fatty Acids14 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water81.7 g
Ash0.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 65 Calories from Fat 2

% Daily Value *

Total Fat 0.27 g 0.42%

Saturated Fat 0.07 g 0.33%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 2 mg 0.1%

Total Carbohydrates 17 g 5.7%

Dietary Fiber 1.8 g7.2%

Sugars 14.8 g

Protein 0.51 g 1%

Vitamin A 15.3% Vitamin C 46.2%

Calcium 1% Iron 0.72%

*Based on a 2000 Calorie diet

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