Nutrients in 7 ounces of Mangos

Raw Mangos (Mangifera indica).

Macros Ratio

Protein Fat Carbs

90%

7 oz ▼

Macro Nutrients

Mangos

Energy119 kcal

4.1%

Raw Mangos have 119.0679 kcal of Energy per 7 ounces, which is 4.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.75 g

0.78%

Raw Mangos have 0.7540967 g of Fat per 7 ounces, which is 0.78% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.57%

Raw Mangos have 0.18257078 g of Saturated Fat per 7 ounces, which is 0.57% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.1 g

6.33%

Raw Mangos have 0.101207715 g of Omega 3 per 7 ounces, which is 6.33% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.038 g

0.22%

Raw Mangos have 0.037704835 g of Omega 6 per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Mangos have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate29.7 g

23%

Raw Mangos have 29.7272857 g of Carbohydrate per 7 ounces, which is 23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars27 g

37.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Mangos have 27.1077919 g of Sugars per 7 ounces, which is 37.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose9.3 g

13%

≤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 9.2872962 g of Fructose per 7 ounces, which is 13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4 g

Raw Mangos have 3.98877465 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose14 g

Raw Mangos have 13.83172105 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.18 g

8.36%

Raw Mangos have 3.175144 g of Fiber per 7 ounces, which is 8.36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.63 g

2.9%

Raw Mangos have 1.6272613 g of Protein per 7 ounces, which is 2.9% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mangos

Vitamin A107 μg

12%

RAE, retinol activity equivalents

Raw Mangos have 107.16111 μg of Vitamin A per 7 ounces, which is 12% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.056 mg

4.63%

Thiamine

Raw Mangos have 0.05556502 mg of Vitamin B1 per 7 ounces, which is 4.63% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.075 mg

5.8%

Riboflavin

Raw Mangos have 0.07540967 mg of Vitamin B2 per 7 ounces, which is 5.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.33 mg

8.3%

Niacin, nicotinic acid, niacinamide

Raw Mangos have 1.327607085 mg of Vitamin B3 per 7 ounces, which is 8.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.39 mg

7.8%

Pantothenic acid

Raw Mangos have 0.390939605 mg of Vitamin B5 per 7 ounces, which is 7.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg

18%

Pyridoxine

Raw Mangos have 0.236151335 mg of Vitamin B6 per 7 ounces, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B985.3 μg

21.3%

Folates and Folic Acid

Raw Mangos have 85.331995 μg of Vitamin B9 per 7 ounces, which is 21.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Mangos have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C72.2 mg

80.3%

Ascorbic acid

Raw Mangos have 72.234526 mg of Vitamin C per 7 ounces, which is 80.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Mangos have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.8 mg

12%

Tocopherols and Tocotrienols

Raw Mangos have 1.7860185 mg of Vitamin E per 7 ounces, which is 12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.33 μg

6.95%

Phytomenadione or phylloquinone

Raw Mangos have 8.334753 μg of Vitamin K per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mangos

Calcium22 mg

2.2%

Raw Mangos have 21.829115 mg of Calcium per 7 ounces, which is 2.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.22 mg

24.5%

Raw Mangos have 0.220275615 mg of Copper per 7 ounces, which is 24.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.32 mg

3.97%

Raw Mangos have 0.3175144 mg of Iron per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.72%

Raw Mangos have 19.84465 mg of Magnesium per 7 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.13 mg

5.44%

Raw Mangos have 0.125021295 mg of Manganese per 7 ounces, which is 5.44% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus27.8 mg

3.97%

Raw Mangos have 27.78251 mg of Phosphorus per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium333 mg

9.8%

Raw Mangos have 333.39012 mg of Potassium per 7 ounces, which is 9.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Raw Mangos have 1.190679 μg of Selenium per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Raw Mangos have 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.18 mg

1.62%

Raw Mangos have 0.17860185 mg of Zinc per 7 ounces, which is 1.62% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water166 g

4.48%

Raw Mangos have 165.6234489 g of Water per 7 ounces, which is 4.48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Mangos:

7 ounces of Mangos has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B9.
It also has a good amount of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E.
This fruit has some Vitamin B1, Vitamin B2 and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Mangos:

7 ounces of Mangos is an excellent source of Copper.
It has a good amount of Potassium.
It also has some Iron, Magnesium, Manganese and Phosphorus.
While 7 ounces of product has trace amounts of Calcium, Selenium and Zinc, it has no Sodium.

Macronutrients in 7 ounces of Raw Mangos:

7 ounces of Mangos is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fructose and Fiber.
It also has some Omega 3 and Protein.
While 7 ounces of product has trace amounts of Fat, it has no Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Mangos with:

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Food Info

Nutrients in 7 ounces of Mangos

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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