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Nutrients in 14 ounces of Mangos

Raw Mangos (Mangifera indica).

Macros Ratio

Protein Fat Carbs
5%
5%
90%
14 oz ▼

Macro Nutrients

Mangos
Energy238 kcal
8.2%
Raw Mangos have 238.1358 kcal of Energy per 14 ounces, which is 8.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.5 g
1.55%
Raw Mangos have 1.5081934 g of Fat per 14 ounces, which is 1.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.37 g
1.14%
Raw Mangos have 0.36514156 g of Saturated Fat per 14 ounces, which is 1.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.2 g
12.7%
Raw Mangos have 0.20241543 g of Omega 3 per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.075 g
0.44%
Raw Mangos have 0.07540967 g of Omega 6 per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Mangos have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate59.5 g
45.7%
Raw Mangos have 59.4545714 g of Carbohydrate per 14 ounces, which is 45.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars54.2 g
74.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Mangos have 54.2155838 g of Sugars per 14 ounces, which is 74.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose18.6 g
25.6%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Mangos have 18.5745924 g of Fructose per 14 ounces, which is 25.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose7.98 g
%
Raw Mangos have 7.9775493 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose27.7 g
%
Raw Mangos have 27.6634421 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber6.35 g
16.7%
Raw Mangos have 6.350288 g of Fiber per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.25 g
5.8%
Raw Mangos have 3.2545226 g of Protein per 14 ounces, which is 5.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mangos
Vitamin A214 μg
24%
RAE, retinol activity equivalents
Raw Mangos have 214.32222 μg of Vitamin A per 14 ounces, which is 24% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg
9.26%
Thiamine
Raw Mangos have 0.11113004 mg of Vitamin B1 per 14 ounces, which is 9.26% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg
11.6%
Riboflavin
Raw Mangos have 0.15081934 mg of Vitamin B2 per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.66 mg
16.6%
Niacin, nicotinic acid, niacinamide
Raw Mangos have 2.65521417 mg of Vitamin B3 per 14 ounces, which is 16.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.78 mg
15.6%
Pantothenic acid
Raw Mangos have 0.78187921 mg of Vitamin B5 per 14 ounces, which is 15.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.47 mg
36.3%
Pyridoxine
Raw Mangos have 0.47230267 mg of Vitamin B6 per 14 ounces, which is 36.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9171 μg
42.7%
Folates and Folic Acid
Raw Mangos have 170.66399 μg of Vitamin B9 per 14 ounces, which is 42.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Mangos have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C144 mg
161%
Ascorbic acid
Raw Mangos have 144.469052 mg of Vitamin C per 14 ounces, which is 161% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Mangos have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.57 mg
24%
Tocopherols and Tocotrienols
Raw Mangos have 3.572037 mg of Vitamin E per 14 ounces, which is 24% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K16.7 μg
14%
Phytomenadione or phylloquinone
Raw Mangos have 16.669506 μg of Vitamin K per 14 ounces, which is 14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mangos
Calcium43.7 mg
4.37%
Raw Mangos have 43.65823 mg of Calcium per 14 ounces, which is 4.37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.44 mg
49%
Raw Mangos have 0.44055123 mg of Copper per 14 ounces, which is 49% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.64 mg
7.94%
Raw Mangos have 0.6350288 mg of Iron per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium39.7 mg
9.45%
Raw Mangos have 39.6893 mg of Magnesium per 14 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.25 mg
11%
Raw Mangos have 0.25004259 mg of Manganese per 14 ounces, which is 11% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus55.6 mg
7.94%
Raw Mangos have 55.56502 mg of Phosphorus per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium667 mg
19.6%
Raw Mangos have 666.78024 mg of Potassium per 14 ounces, which is 19.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.4 μg
4.33%
Raw Mangos have 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.97 mg
0.26%
Raw Mangos have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.36 mg
3.25%
Raw Mangos have 0.3572037 mg of Zinc per 14 ounces, which is 3.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water331 g
8.95%
Raw Mangos have 331.2468978 g of Water per 14 ounces, which is 8.95% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Mangos:
Minerals in 14 ounces of Raw Mangos:
Macronutrients in 14 ounces of Raw Mangos:



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