all-creatures.orgVegan - Vegetarian Recipe Book
all-creatures.org
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.
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
|
|
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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