{"data":{"name":"Jam, mango, cnd","slug":"jam-mango-cnd","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"This is mango jam (sweetened mango spread). It\u2019s mainly carbohydrates from sugar, with a small amount of fiber.","common_uses_philippines":["Mango jam on pandesal","Mango jam on toast","Jam-filled ensaymada","Jam topping for pancakes or waffles","Fruit-and-jam yogurt bowl"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":287,"protein_g":0.9,"fat_g":0.2,"saturated_fat_g":0.03,"carbohydrates_g":70.5,"fiber_g":0.6,"sugars_g":50.4,"sodium_mg":10,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":215,"calcium_mg":47,"cholesterol_mg":0,"iron_mg":3.1,"monounsaturated_fat_g":0.11,"phosphorus_mg":12,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":18,"total_ash_g":0.6,"unsaturated_fat_g":0.11,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.11,"vitamin_b3_mg":1.3,"vitamin_c_mg":18,"water_g":27.8},"serving_suggestions":[],"health_notes":{"summary":"Mango jam can be a tasty way to add fruit flavor, but it\u2019s usually high in sugar (about 50.4 g per 100 g) and mostly provides energy (287 kcal per 100 g). The good part is it has a little fiber (0.6 g) and very low fat (0.2 g), so it\u2019s not a heavy source of saturated fat or cholesterol. To support health, it helps to keep portions small\u2014especially if you already get sugar from drinks, desserts, or sweet snacks. Using it in the right amount can fit well into a daily routine of 3 full meals plus 1\u20132 snacks.","healthier_tips":["Use small portions: try 1\u20132 tablespoons (or less) per serving, especially if you\u2019re eating it with bread or pancakes.","Pair with protein or fiber to balance your snack: e.g., jam on whole wheat bread with peanut butter, or with plain yogurt.","Choose less-sugar options when available (check the label for lower sugar per serving).","If you\u2019re having jam, consider keeping other snacks that day less sweet (like fruit instead of another dessert).","For daily meals: treat jam as a topping, not a main filling\u2014this helps manage total sugar intake."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/jam-mango-cnd?agent=true"}}}