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Super Foods that Heal - MANGOS PDF Print E-mail
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Written by Toma Grubb   
Thursday, 23 November 2006
MANGOS

Health Benefits of Mangos

Super Foods that Heal - MANGOSMangos really can make you feel better! Beyond being delicious and rich in vitamins, minerals and anti-oxidants, mangos contain an enzyme with stomach soothing properties similar to papain found in papayas. These comforting enzymes act as a digestive aid and can be held partially responsible for that feeling of contentment.

Mango, both in its green and ripe form is a very good tenderizing agent due to these same enzymes, therefore ideal to include in any marinade In India they use a sour mango powder containing ground up green mangos called Amchur, both as a seasoning and tenderizing aid.

We all know the importance of fiber in our diets. Mangos are high in fiber, but low in calories (approx. 110 per average sized mango) Research has shown that dietary fiber has a protective effect against degenerative diseases, especially with regards to the heart; may help prevent certain types of cancer, as well as lowering blood cholesterol levels. An average sized mango can contain up to 40% of your daily fiber requirement. For those of you who are physically active, whether working out or constantly on the go, mangos are also a great way to replenish that lost potassium and are rich in anti-oxidants, potassium and fiber.

Mangos are an excellent source of Vitamins A and C, as well as a good source of Potassium and contain beta-carotene.


Mango

Nutrition Facts

 serving size:  servings: 11.0

  Calories per serving:

calories 134.55;Calories from fat 0.3

% daily value*

 Total Fat 0.3
   Saturated Fat 0.1
   Trans Fat 0.00 g
  Polyunsaturated Fat 0.11 g
   Monounsaturated fat 0.21 g
Cholesterol 0.00 mg
Sodium 4.14 mg
Potassium 322.92 mg
Total Carbohydrate 35.19 g
Net Carbohydrate 31.46 g
   Dietary fiber 3.73 g
   Sugars 30.64 g
Protien 1.06 g
Vitamin A 1583.55            Vitamin C 57.34 mg
Calcium 20.70 mg             Iron 0.27 mg
Actual values are used in this label instead of % of DRV
Total Protien 2.82% 
Total Carbohydrate 93.83% 
Total Fat 3.35% 
 

Serves 1.0    •   
134.55 Calories per serving.    •    PCF Ratio: 3-94-3
Protein  per serving: 1.06 g g    •    Carbohydrate per serving: 35.19 g g    •

   Fat per serving: 0.56 g g

Ingredients:
1 fruit - MANGO, RAW, w/o refuse

Complete Nutrient Analysis:

 

Nutrient

 

 

Calories  134.55

Food Energy (kj) 562.96 kj

 

Protein (g) 1.06 g

Calories from Protein 3.79

% Calories from Protein 2.82

Carbohydrates (g) 35.19 g

Calories from Carbohydrates  126.25

% Calories from Carbohydrates 93.83

Est. Net Carbs (g) 31.46 g

Starch (g)* 0.00 g

Sugars (g) 30.64 g

Glucose (g)* 0.00 g

Fructose (g)* 0.00 g

Galactose (g)* 0.00 g

Sucrose (g)* 0.00 g

Lactose (g)* 0.00 g

Maltose (g)* 0.00 g

Dietary Fiber (g) 3.73 g

   

   

Total Fat (g) 0.56 g

Calories from Fat 4.51

% Calories from Fat 3.35

Saturated Fat (g) 0.14 g

 

 

Trans Fat (g) 0.00 g

Trans-Monoenoic Fat (g)0.00 g

Trans-Polyenoic Fat (g) 0.00 g

Monounsaturated Fat (g) 0.21 g

Polyunsaturated Fat (g) 0.11 g

Omega-3 (g) 0.08 g

Omega-6 (g) 0.03 g

 

 

Cholesterol (mg) 0.00 mg

Ash (g) 1.03 g

Water (g) 169.14 g

Alcohol (g) 0.00 g

Calories From Alcohol 0.00

% Calories from Alcohol 0.00

Vitamins

Vit-A IU                                          1583.55

Vit-B1 Thiamine (mg)            0.12 mg

Vit-B2 Riboflavin (mg)                 0.12 mg

Vit-B3 Niacin (mg)                  1.21 mg

Vit-B5 Pantothenic Acid (mg)    0.33 mg

Vit-B6 Pyridoxine (mg)           0.28 mg

Total Folate (mcg)                        28.98 mcg

Folate, Food (mcg)                  28.98 mcg

Folic Acid (mcg)                            0.00 mcg

Folate, DFE (mcg_DFE)          28.98 mcg_DFE

Vit-B12 Cyanocobalami (mcg)      0.00 mcg

Vit-H (mcg) Biotin*                  0.00 mcg

Vit-C (mg)                                         57.34 mg

Vit-D (IU)*                                 0.00 IU

Tocopherol, Alpha (mg)                2.32 mg

Tocopherol, Beta (mg)*           0.00 mg

Tocopherol, Gamma (mg)*            0.00 mg

Tocopherol, Delta (mg)*          0.00 mg

Vit-E (IU)*                                        0.00 IU

Vit-K (mcg)                                  8.69 mcg

Minerals

Calcium (mg)          20.70 mg

Magnesium (mg) 18.63 mg

Phosphorus (mg) 22.77 mg

Potassium (mg)     322.92 mg

Sodium (mg)         4.14 mg

Chloride (mg)*      0.00 mg

Chromium (mcg)* 0.00 mcg

Copper (mg)         0.23 mg

Fluroide (mg)*       0.00 mg

Iodine (mcg)*        0.00 mcg

Iron (mg)                0.27 mg

Manganese (mg)   0.06 mg

Molybdenum (mcg)* 0.00 mcg

Selenium (mcg)     1.24 mcg

Zinc (mg)                 0.08 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg

Phytosterols (mg)* 0.00 mg

Stigmasterol (mg)* 0.00 mg

Campesterol (mg)* 0.00 mg

Beta-sitosterol (mg)* 0.00 mg

Vit-A (mcg_RAE) 78.66 mcg_RAE

Retinol (mcg) 0.00 mcg

Carotene, beta (mcg) 921.15 mcg

Carotene, alpha (mcg) 35.19 mcg

Cryptoxanthin, beta (mcg) 22.77 mcg

Lycopene (mcg) 0.00 mcg

Lutein+zeaxanthin (mcg)  0.00 mcg

Amino Acids

Histidine (g)*0.03 g

Isoleucine (g)*0.04 g

Leucine (g)*0.06 g

Lysine (g)*0.09 g

Methionine (g)*0.01 g

Phenylalanine (g)*0.04 g

Threonine (g)*0.04 g

Tryptophan (g)*0.02 g

Valine (g)*0.05 g

Alanine (g)*0.11 g

Arginine (g)*0.04 g

Aspartic acid (g)*0.09 g

Cystine (g)*0.00 g

Glutamic acid (g)*0.12 g

Glycine (g)*0.04 g

Hydroxyproline (g)*0.00 g

Proline (g)*0.04 g

Serine (g)*0.05 g

Tyrosine (g)*0.02 g

 

 

Fatty Acids

Saturated Fatty Acids

FA 4:0 (g)0.00 g

FA 6:0 (g)0.00 g

FA 8:0 (g)0.00 g

FA 10:0 (g)0.00 g

FA 12:0 (g)0.00 g

FA 13:0 (g)*0.00 g

FA 14:0 (g)0.02 g

FA 15:0 (g)*0.00 g

FA 16:0 (g)0.11 g

FA 17:0 (g)*0.00 g

FA 18:0 (g)0.01 g

FA 20:0 (g)*0.00 g

FA 22:0 (g)*0.00 g

FA 24:0 (g)*0.00 g

 

     Monounsaturated Fatty

Acids

The good fats

FA 14:1 (g)*0.00 g

FA 15:1 (g)*0.00 g

FA 16:1 undifferentiated (g)0.10 g

FA 16:1 c (g)*0.00 g

FA 16:1 t (g)*0.00 g

FA 17:1 (g)*0.00 g

FA 18:1 undifferentiated (g)0.11 g

FA 18:1 c (g)*0.00 g

FA 18:1 t (g)*0.00 g

FA 20:1 (g)0.00 g

FA 22:1 undifferentiated (g)0.00 g

FA 22:1 c (g)*0.00 g

FA 24:1 c (g)*0.00 g

 

 

       Polyunsaturated Fatty

Acids

More good fats

FA 18:2 undifferentiated (g)0.03 g

FA 18:2 n-6 c,c (g)*0.00 g

FA 18:2 i (g)*0.00 g

FA 18:2 t not further defined (g)*0.00 g

FA 18:2 CLAs (g)*0.00 g

FA 18:3 undifferentiated (g)0.08 g

FA 18:3 n-3 c,c,c (g)*0.00 g

FA 18:3 n-6 c,c,c (g)*0.00 g

FA 18:3 i (g)*0.00 g

FA 18:4 (g)0.00 g

FA 20:2 n-6 c,c (g)*0.00 g

FA 20:3 undifferentiated (g)*0.00 g

FA 20:4 undifferentiated (g)0.00 g

FA 20:5 n-3 (g)0.00 g

FA 22:5 n-3 (g)0.00 g

FA 22:6 n-3 (g)0.00 g

 

 

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

Copyright © 2007, by NutriCoach. All rights Reserved.

Last Updated ( Thursday, 15 February 2007 )
 
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