Nutrients in 5 ounces of Mangos

Raw Mangos (Mangifera indica).

Macros Ratio

Protein Fat Carbs

90%

5 oz ▼

Macro Nutrients

Mangos

Energy85 kcal

2.93%

Raw Mangos have 85.0485 kcal of Energy per 5 ounces, which is 2.93% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.54 g

0.56%

Raw Mangos have 0.5386405 g of Fat per 5 ounces, which is 0.56% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.41%

Raw Mangos have 0.1304077 g of Saturated Fat per 5 ounces, which is 0.41% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.072 g

4.5%

Raw Mangos have 0.072291225 g of Omega 3 per 5 ounces, which is 4.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.027 g

0.16%

Raw Mangos have 0.026932025 g of Omega 6 per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Mangos have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21.2 g

16.3%

Raw Mangos have 21.2337755 g of Carbohydrate per 5 ounces, which is 16.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars19.4 g

26.7%

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

Raw Mangos have 19.3627085 g of Sugars per 5 ounces, which is 26.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose6.63 g

9.15%

≤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 6.633783 g of Fructose per 5 ounces, which is 9.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.85 g

Raw Mangos have 2.84912475 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose9.88 g

Raw Mangos have 9.87980075 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.27 g

5.97%

Raw Mangos have 2.26796 g of Fiber per 5 ounces, which is 5.97% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.16 g

2.08%

Raw Mangos have 1.1623295 g of Protein per 5 ounces, which is 2.08% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mangos

Vitamin A76.5 μg

8.5%

RAE, retinol activity equivalents

Raw Mangos have 76.54365 μg of Vitamin A per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.04 mg

3.3%

Thiamine

Raw Mangos have 0.0396893 mg of Vitamin B1 per 5 ounces, which is 3.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.054 mg

4.14%

Riboflavin

Raw Mangos have 0.05386405 mg of Vitamin B2 per 5 ounces, which is 4.14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.95 mg

5.93%

Niacin, nicotinic acid, niacinamide

Raw Mangos have 0.948290775 mg of Vitamin B3 per 5 ounces, which is 5.93% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.28 mg

5.6%

Pantothenic acid

Raw Mangos have 0.279242575 mg of Vitamin B5 per 5 ounces, which is 5.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

13%

Pyridoxine

Raw Mangos have 0.168679525 mg of Vitamin B6 per 5 ounces, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B961 μg

15.2%

Folates and Folic Acid

Raw Mangos have 60.951425 μg of Vitamin B9 per 5 ounces, which is 15.2% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C51.6 mg

57.3%

Ascorbic acid

Raw Mangos have 51.59609 mg of Vitamin C per 5 ounces, which is 57.3% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.28 mg

8.5%

Tocopherols and Tocotrienols

Raw Mangos have 1.2757275 mg of Vitamin E per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.95 μg

4.96%

Phytomenadione or phylloquinone

Raw Mangos have 5.953395 μg of Vitamin K per 5 ounces, which is 4.96% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mangos

Calcium15.6 mg

1.56%

Raw Mangos have 15.592225 mg of Calcium per 5 ounces, which is 1.56% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

17.5%

Raw Mangos have 0.157339725 mg of Copper per 5 ounces, which is 17.5% 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

Iron0.23 mg

2.83%

Raw Mangos have 0.226796 mg of Iron per 5 ounces, which is 2.83% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium14 mg

3.37%

Raw Mangos have 14.17475 mg of Magnesium per 5 ounces, which is 3.37% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.089 mg

3.9%

Raw Mangos have 0.089300925 mg of Manganese per 5 ounces, which is 3.9% 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

Phosphorus20 mg

2.83%

Raw Mangos have 19.84465 mg of Phosphorus per 5 ounces, which is 2.83% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium238 mg

Raw Mangos have 238.1358 mg of Potassium per 5 ounces, which is 7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.85 μg

1.55%

Raw Mangos have 0.850485 μg of Selenium per 5 ounces, which is 1.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.4 mg

0.094%

Raw Mangos have 1.417475 mg of Sodium per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.13 mg

1.16%

Raw Mangos have 0.12757275 mg of Zinc per 5 ounces, which is 1.16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water118 g

3.2%

Raw Mangos have 118.3024635 g of Water per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Mangos:

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

Minerals in 5 ounces of Raw Mangos:

5 ounces of Mangos has a good amount of Copper and Potassium.
It has some Iron, Magnesium, Manganese and Phosphorus.
While 5 ounces of product has trace amounts of Calcium, Selenium and Zinc, it has no Sodium.

Macronutrients in 5 ounces of Raw Mangos:

5 ounces of Mangos is an excellent source of Sugars.
It has a good amount of Carbohydrate and Fructose.
It also has some Omega 3 and Fiber.
While 5 ounces of product has trace amounts of Protein, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Mangos with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 5 ounces of Mangos

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Mangos with: