mango

 Mango

PRIMARY MICRO NUTRIENTS Vit C, Vit A, Vit B6, B1, B2, B3, Folic acid, Copper
SECONDARY MICRO NUTRIENTS Vit E, Potassium, Magnesium
NUTRITIONAL HIGHLIGHTS and NOTES Fiber content latches on to cholesterol to inhibit / prevent cardiovascular disease
FUNCTIONAL BENEFITS
  • Anticancer – due to carotenoids and Vit C content
  • Digestion – from enzymes magneferin, katechol oxidase, lactase
  • Anti-infective – Vit A (retinol) showing gut integrity and lowering intestinal disease and diarrhea
  • Protection against Giardia: traveller diarrhea; anti-viral
  • Sufferers of muscular cramp, stress, heart problems, acidosis benefit from magnesium and potassium content
  • Diabetics – very low blood glucose response
PHYTONUTRIENTS
PLANT FAMILY
DANGERS Allergen food
RDA Mango % RDA
Nutrient Unit per100g
Water g 83.46
Energy kcal 60
Protein g 0.82
Total lipid (fat) g 0.38
Carbohydrate, by difference g 14.98
Fiber, total dietary g 1.6
Sugars, total g 13.66
Minerals
Calcium, Ca mg 1000 11 1.1%
Iron, Fe mg 8 0.16 2.0%
Magnesium, Mg mg 420 10 2.4%
Phosphorus, P mg 700 14 2.0%
Potassium, K mg 470 168 35.7%
Sodium, Na mg 1
Zinc, Zn mg 11 0.09 0.8%
Copper, Cu mg 0.9 0.111 12.3%
Manganese, Mn mg 2.3 0.063 2.7%
Selenium, Se µg 55 0.6 1.1%
Vitamins
Vitamin C, total ascorbic acid mg 90 36.4 40.4%
Thiamin mg 1.2 0.028 2.3%
Riboflavin mg 1.3 0.038 2.9%
Niacin mg 16 0.669 4.2%
Pantothenic acid mg 5 0.197 3.9%
Vitamin B-6 mg 1.7 0.119 7.0%
Folate, total µg 400 43 10.8%
Choline, total mg 7.6
Betaine mg
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 1082 21.6%
Vitamin E, total mg 15 0.92 6.1%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 4.2 3.5%

The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations: http://fnic.nal.usda.gov/fnic/interactiveDRI/. Using this link you can make your own calculationsNotes:

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Online database of the World’s Healthiest Foods: http://www.whfoods.com/index.php

Online nutrient breakdown of foods: http://nutritiondata.self.com/

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