{"data":{"name":"Mango, Manila super, medium ripe","slug":"mango-manila-super-medium-ripe","scientific_name":"Mangifera indica","alternate_names":["Mangga","kalabaw","manibalang"],"category":{"name":"Fruits","slug":"fruits"},"description":"This is mango (medium ripe). It\u2019s a fruit\u2014sweet, juicy, and naturally high in carbohydrates and sugars, with some fiber.","common_uses_philippines":["Mango float","Mango graham","Sago\u2019t gulaman with mango","Mango salad","Mango shake"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":72},"nutrition_per_100g":{"calories_kcal":66,"protein_g":0.4,"fat_g":0.4,"saturated_fat_g":0.1,"carbohydrates_g":15.2,"fiber_g":1.6,"sugars_g":9.4,"sodium_mg":14,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":130,"calcium_mg":10,"cholesterol_mg":0,"iron_mg":0.6,"monounsaturated_fat_g":0.15,"phosphorus_mg":10,"polyunsaturated_fat_g":0.07,"retinol_activity_equivalent_ug":11,"total_ash_g":0.4,"unsaturated_fat_g":0.22,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.3,"vitamin_c_mg":49,"water_g":83.6},"serving_suggestions":[{"label":"1\/2 cup","weight_g":70,"volume_ml":null}],"health_notes":{"summary":"Mango provides energy from carbohydrates, plus dietary fiber (about 1.6 g per 100 g) which can help support healthy digestion. It also has little to no fat and very low sodium (about 14 mg), so it\u2019s a lighter choice compared to many snacks. The main thing to watch is the sugar content (about 9.4 g per 100 g) and total carbs\u2014so it fits best when portion size is just right, especially if you\u2019re having it as a snack.","healthier_tips":["For snacks, try 1 small serving (about 100\u2013150 g) instead of large portions, especially if you also eat rice\/bread at meals.","Pair mango with protein or healthy fat to stay full longer\u2014e.g., plain yogurt, milk, or a small handful of nuts.","If you\u2019re craving something sweet, choose mango as the fruit option, and keep sugary drinks (juice, sweetened drinks) to a minimum.","Enjoy it as part of your daily rhythm: 3 full meals + 1\u20132 snacks, and let mango be one of the snacks."]},"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\/mango-manila-super-medium-ripe?agent=true"}}}