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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Mango

(Mango)  Mangos (or mangoes) are a yellowish-red tropical fruit with a firm skin.  Each mango has one large, flat seed.  The mango flesh (pulp) is orange, soft, juicy, and somewhat fibrous near the seed; and it has a sweet flavor with a hint of resin.  To enjoy their full flavor, mangos must be ripe.  The ripening process is somewhat tricky, and they can over-ripen very quickly.  We select mangos that are yellowish in color.  The hard, dark green ones seem to spoil more often when ripening, most likely due to their refrigeration during shipping.  Leave the mango on the kitchen counter to ripen.  They ripen quicker if they are with bananas.  When the mango starts to get soft, it is ready to eat.  If you are not ready to eat it, put it in the refrigerator.  Ripe mangos should be eaten within a day.  Experience is the best teacher in knowing the best time to eat a mango, and it is worth learning in order to enjoy this treat.  See our mango recipe page for instructions in cutting.  See the nutritional chart below.

Mangos, raw

Scientific Name:     Mangifera indica

NDB No:     09176

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
81.71
108
0.323
Energy
kcal
65
0
 
Energy
kj
272
0
 
Protein
g
0.51
79
0.025
Total lipid (fat)
g
0.27
47
0.039
Carbohydrate, by difference
g
17.00
0
 
Fiber, total dietary
g
1.8
0
 
Ash
g
0.50
66
0.033
Minerals
Calcium, Ca
mg
10
27
0.850
Iron, Fe
mg
0.13
21
0.021
Magnesium, Mg
mg
9
20
0.580
Phosphorus, P
mg
11
41
0.746
Potassium, K
mg
156
24
8.441
Sodium, Na
mg
2
24
0.624
Zinc, Zn
mg
0.04
1
 
Copper, Cu
mg
0.110
17
0.009
Manganese, Mn
mg
0.027
17
0.002
Selenium, Se
mcg
0.6
0
 
Vitamins
Vitamin C, total ascorbic acid
mg
27.7
162
1.749
Thiamin
mg
0.058
35
0.005
Riboflavin
mg
0.057
36
0.004
Niacin
mg
0.584
36
0.070
Pantothenic acid
mg
0.160
0
 
Vitamin B-6
mg
0.134
1
 
Folate, total
mcg
14
0
 
Folic acid
mcg
0
0
 
Folate, food
mcg
14
0
 
Folate, DFE
mcg_DFE
14
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
3894
91
244.166
Vitamin A, RE
mcg_RE
389
91
24.417
Vitamin E
mg_ATE
1.120
0
 
Tocopherol, alpha
mg
1.12
0
 
Lipids
Fatty acids, total saturated
g
0.066
0
 
4:0
g
0.000
0
 
6:0
g
0.000
0
 
8:0
g
0.000
0
 
10:0
g
0.000
0
 
12:0
g
0.001
15
 
14:0
g
0.009
19
 
16:0
g
0.052
19
 
18:0
g
0.003
19
 
Fatty acids, total monounsaturated
g
0.101
0
 
16:1 undifferentiated
g
0.048
19
 
18:1 undifferentiated
g
0.054
19
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.051
0
 
18:2 undifferentiated
g
0.014
19
 
18:3 undifferentiated
g
0.037
19
 
18:4
g
0.000
0
 
20:4 undifferentiated
g
0.000
0
 
20:5 n-3
g
0.000
0
 
22:5 n-3
g
0.000
0
 
22:6 n-3
g
0.000
0
 
Cholesterol
mg
0
0
 
Amino acids
Tryptophan
g
0.008
11
 
Threonine
g
0.019
2
 
Isoleucine
g
0.018
2
 
Leucine
g
0.031
2
 
Lysine
g
0.041
13
 
Methionine
g
0.005
13
 
Phenylalanine
g
0.017
2
 
Tyrosine
g
0.010
2
 
Valine
g
0.026
2
 
Arginine
g
0.019
2
 
Histidine
g
0.012
2
 
Alanine
g
0.051
2
 
Aspartic acid
g
0.042
2
 
Glutamic acid
g
0.060
2
 
Glycine
g
0.021
2
 
Proline
g
0.018
2
 
Serine
g
0.022
2
 
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

 

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-6)

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