Mango Berry Smoothie with Greens Recipe
Mango Berry Smoothie with Greens has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Calcium, Vitamin C and Riboflavin.
The food contains 45g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 25.1 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Beverage.
Based on the composite nutritive standing Mango Berry Smoothie with Greens has been given a composite ranking of 72, and in moderation.
Calorie Breakdown
| Calories from Protein | 32% | |
| Calories from Fat | 12% | |
| Calories from Carbs | 57% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin C
- High in Riboflavin
- High in Dietary Fiber
- Very high in Calcium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 975 IU | 19.5% | ||
| Vitamin C | 54.9 mg | 91.5% | ||
| Vitamin D | 50 IU | 12.5% | ||
| Vitamin E | 1.1 mg | 3.7% | ||
| Thiamin | 0.15 mg | 9.9% | ||
| Riboflavin | 0.46 mg | 27.3% | ||
| Niacin | 1.2 mg | 6.1% | ||
| Vitamin B6 | 0.23 mg | 11.6% | ||
| Folate | 44.4 mcg | 11.1% | ||
| Vitamin B12 | 0.97 mcg | 16.1% | ||
| Pantothenic Acid | 1.2 mg | 12.2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 378 mg | 37.8% | ||
| Iron | 2.4 mg | 13.4% | ||
| Magnesium | 48.4 mg | 12.1% | ||
| Phosphorus | 271 mg | 27.1% | ||
| Potassium | 647.2 mg | 18.5% | ||
| Sodium | 188.2 mg | 7.8% | ||
| Zinc | 1.6 mg | 10.9% | ||
| Copper | 0.16 mg | 7.8% | ||
| Manganese | 0.66 mg | 33% | ||
| Selenium | 6.4 mcg | 9.2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 45 g | 15% | ||
| Dietary Fiber | 7.5 g | 30% | ||
| Sugars | 27.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 25.1 g | 50.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.1 g | 6.3% | ||
| Saturated Fat | 1.2 g | 6% | ||
| Monounsaturated Fat | 0.2 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 303 Calories from Fat 0
% Daily Value *
Total Fat 4.1 g 6.3%
Saturated Fat 1.2 g 6%
Trans Fat
Cholesterol 48.8 mg 16.3%
Sodium 188.2 mg 7.8%
Total Carbohydrates 45 g 15%
Dietary Fiber 7.5 g30%
Sugars 27.2 g
Protein 25.1 g 50.2%
Vitamin A 19.5% Vitamin C 91.5%
Calcium 37.8% Iron 13.4%
*Based on a 2000 Calorie diet
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