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Mango Habanero Guacamole - Recipe and Nutrition Facts
99

Mango Habanero Guacamole Recipe

Mango Habanero Guacamole has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Vitamin C and Folate.

The food contains 21.3g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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. With 2.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA.

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.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Mango Habanero Guacamole has been given a composite ranking of 99, and on a regular basis.

Calorie Breakdown

 Calories from Protein5%
 Calories from Fat62%
 Calories from Carbs33%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber
  • Very low in Sodium
  • Very high in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.43 IU0.01%Bottom 30%Low
Retinol0 mcg
Vitamin C29 mg48.3%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin1.3 mg6.5%Mid 40%Average
Vitamin B60 mg
Folate59.7 mcg14.9%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.87 mg8.7%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium12.6 mg1.3%Bottom 30%Low
Iron0.43 mg2.4%Mid 40%Average
Magnesium20.3 mg5.1%Mid 40%Average
Phosphorus35.9 mg3.6%Bottom 30%Low
Potassium339 mg9.7%Top 10%Very High
Sodium18 mg0.7%Bottom 30%Low
Zinc0.43 mg2.9%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium0.43 mcg0.62%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate9.2 g3.1%Mid 40%Average
Dietary Fiber4 g15.9%Top 10%Very High
Sugars4 g
Glucose0.9 mg
Fructose1.7 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein1.3 g2.5%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0 mg
Glutamic Acid0 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.7 g11.9%Mid 40%Average
Saturated Fat1.1 g5.6%Mid 40%Average
Monounsaturated Fat5.2 g
Polyunsaturated Fat0.9 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash0.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 235 Calories from Fat 160

% Daily Value *

Total Fat 17.8 g 27.4%

Saturated Fat 2.6 g 13%

Trans Fat

Cholesterol 0 mg

Sodium 41.5 mg 1.7%

Total Carbohydrates 21.3 g 7.1%

Dietary Fiber 9.2 g36.8%

Sugars 9.2 g

Protein 2.9 g 5.8%

Vitamin A 0% Vitamin C 111.7%

Calcium 2.9% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/mango-habanero-guacamole-432097 Embed Table:

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