The Himalayas are the origin of the mango,
where some of the original wild mango trees still grow.
Their fruit is small, bitter and tough, making them
unsuitable to eat. The history of mango cultivation goes
back for 4,000 years. The 60 foot high mango tree is
evergreen.
Mangos are a sub-tropical fruit, requiring a long hot period
to properly set the fruit. More mangos are eaten fresh than
any other fruit in the world. There are over a thousand
varieties of mango. The enzymes in mangos are tenderizing as
are the enzymes in papaya. Mangos help to lower cholesterol,
the fiber content is a wonderful aid to digestion regularity
and they are rich in the vitamins A and C.
They provide more carotinoids than other
fruits, They are also low in calories. Ripe mangos have a
pleasant fruity aroma and will yield slightly to pressure.
Ripe mangos may have a variety of colors, being red, through
orange, yellow, to green when ripe.
As with other similar fruits, unripe mangos may be kept in a
paper bag for a few days to entrap the ethylene gas that is
naturally generated, promoting the ripening process. They
are available from spring to fall. The best are to be had in
mid summer.
Mangos, raw, 1 cup
| Nutrient |
Units |
1.00 X 1 cup, sliced
-------
165g |
| Proximates |
| Water |
g
|
134.82
|
| Energy |
kcal
|
107
|
| Energy |
kj
|
449
|
| Protein |
g
|
0.84
|
| Total lipid (fat) |
g
|
0.45
|
| Ash |
g
|
0.82
|
| Carbohydrate, by difference |
g
|
28.05
|
| Fiber, total dietary |
g
|
3.0
|
| Sugars, total |
g
|
24.42
|
| Minerals |
| Calcium, Ca |
mg
|
16
|
| Iron, Fe |
mg
|
0.21
|
| Magnesium, Mg |
mg
|
15
|
| Phosphorus, P |
mg
|
18
|
| Potassium, K |
mg
|
257
|
| Sodium, Na |
mg
|
3
|
| Zinc, Zn |
mg
|
0.07
|
| Copper, Cu |
mg
|
0.181
|
| Manganese, Mn |
mg
|
0.045
|
| Selenium, Se |
mcg
|
1.0
|
| Vitamins |
| Vitamin C, total ascorbic acid |
mg
|
45.7
|
| Thiamin |
mg
|
0.096
|
| Riboflavin |
mg
|
0.094
|
| Niacin |
mg
|
0.964
|
| Pantothenic acid |
mg
|
0.264
|
| Vitamin B-6 |
mg
|
0.221
|
| Folate, total |
mcg
|
23
|
| Folic acid |
mcg
|
0
|
| Folate, food |
mcg
|
23
|
| Folate, DFE |
mcg_DFE
|
23
|
| Vitamin B-12 |
mcg
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
| Vitamin A, IU |
IU
|
1262
|
| Vitamin A, RAE |
mcg_RAE
|
63
|
| Retinol |
mcg
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
1.85
|
| Vitamin E, added |
mg
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
6.9
|
| Lipids |
| Fatty acids, total saturated |
g
|
0.109
|
| 4:0 |
g
|
0.000
|
| 6:0 |
g
|
0.000
|
| 8:0 |
g
|
0.000
|
| 10:0 |
g
|
0.000
|
| 12:0 |
g
|
0.002
|
| 14:0 |
g
|
0.015
|
| 16:0 |
g
|
0.086
|
| 18:0 |
g
|
0.005
|
| Fatty acids, total monounsaturated |
g
|
0.167
|
| 16:1 undifferentiated |
g
|
0.079
|
| 18:1 undifferentiated |
g
|
0.089
|
| 20:1 |
g
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.084
|
| 18:2 undifferentiated |
g
|
0.023
|
| 18:3 undifferentiated |
g
|
0.061
|
| 18:4 |
g
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
| Cholesterol |
mg
|
0
|
| Amino acids |
| Tryptophan |
g
|
0.013
|
| Threonine |
g
|
0.031
|
| Isoleucine |
g
|
0.030
|
| Leucine |
g
|
0.051
|
| Lysine |
g
|
0.068
|
| Methionine |
g
|
0.008
|
| Phenylalanine |
g
|
0.028
|
| Tyrosine |
g
|
0.017
|
| Valine |
g
|
0.043
|
| Arginine |
g
|
0.031
|
| Histidine |
g
|
0.020
|
| Alanine |
g
|
0.084
|
| Aspartic acid |
g
|
0.069
|
| Glutamic acid |
g
|
0.099
|
| Glycine |
g
|
0.035
|
| Proline |
g
|
0.030
|
| Serine |
g
|
0.036
|
| Other |
| Alcohol, ethyl |
g
|
0.0
|
| Caffeine |
mg
|
0
|
| Theobromine |
mg
|
0
|
| Carotene, beta |
mcg
|
734
|
| Carotene, alpha |
mcg
|
28
|
| Cryptoxanthin, beta |
mcg
|
18
|
| Lycopene |
mcg
|
0
|
| Lutein + zeaxanthin |
mcg
|
0
|
USDA National Nutrient Database for
Standard Reference, Release 18 (2005)
