squishy mango smoothie

★★★☆☆

(3)

by rebecca

Mar 13

i forgot how to cut a mango so i squished it with my hands!!!

1 handful	kale

1/2 cup	peach

1 cup	mango

1 1/2 cups	green tea

1/2 cup	blueberry kefir

Nutrition Facts*

*	Excluding blueberry kefir Sources: USDA and FDA Not guaranteed to be accurate. Detailed sources shown below.

Serving Size 618 g

Servings Per Smoothie 1

Amount Per Serving

Calories 136

Calories from Fat 8

1 cup mango	99 Cal
1/2 cup peach	30 Cal
1 handful kale	4 Cal
1 1/2 cup green tea	3 Cal

% Daily Value**

Total Fat 895 mg

1.4%

1 cup mango	630 mg
1/2 cup peach	190 mg
1 handful kale	75 mg
1 1/2 cup green tea	0 µg

Saturated Fat 174 mg

0.9%

1 cup mango	152 mg
1/2 cup peach	15 mg
1 handful kale	8 mg

Polyunsaturated Fat 210 mg

1 cup mango	117 mg
1/2 cup peach	66 mg
1 handful kale	27 mg

Omega-3 0 µg

1 cup mango	0 µg
1 handful kale	0 µg
1/2 cup peach	0 µg

Omega-6 0 µg

Monounsaturated Fat 287 mg

1 cup mango	231 mg
1/2 cup peach	52 mg
1 handful kale	4 mg

Sodium 8 mg

0.3%

1 handful kale	3 mg
1 1/2 cup green tea	3 mg
1 cup mango	2 mg
1/2 cup peach	0 µg

Cholesterol 0 µg

Total Carbohydrate 33 g

11%

1 cup mango	25 g
1/2 cup peach	7 g
1 handful kale	700 mg
1 1/2 cup green tea	0 µg

Dietary Fiber 4.1 g

16%

1 cup mango	2.6 g
1/2 cup peach	1.2 g
1 handful kale	300 mg

Sugars 29 g

1 cup mango	23 g
1/2 cup peach	6 g
1 handful kale	180 mg

Protein 3.1 g

1 cup mango	1.4 g
1/2 cup peach	700 mg
1 1/2 cup green tea	660 mg
1 handful kale	340 mg

Essential Amino Acids

Histidine 41 mg

1 cup mango	31 mg
1/2 cup peach	10 mg

Isoleucine 61 mg

1 cup mango	48 mg
1/2 cup peach	13 mg

Leucine 103 mg

1 cup mango	82 mg
1/2 cup peach	21 mg

Lysine 132 mg

1 cup mango	109 mg
1/2 cup peach	23 mg

Methionine 21 mg

1 cup mango	13 mg
1/2 cup peach	8 mg

Phenylalanine 60 mg

1 cup mango	45 mg
1/2 cup peach	15 mg

Threonine 64 mg

1 cup mango	51 mg
1/2 cup peach	13 mg

Tryptophan 29 mg

1 cup mango	21 mg
1/2 cup peach	8 mg

Valine 86 mg

1 cup mango	69 mg
1/2 cup peach	17 mg

Non-Essential Amino Acids

Alanine 157 mg

1 cup mango	135 mg
1/2 cup peach	22 mg

Arginine 65 mg

1 cup mango	51 mg
1/2 cup peach	14 mg

Aspartic acid 434 mg

1/2 cup peach	322 mg
1 cup mango	112 mg

Cysteine N/A

Glutamic acid 201 mg

1 cup mango	158 mg
1/2 cup peach	43 mg

Glutamine N/A

Glycine 72 mg

1 cup mango	56 mg
1/2 cup peach	16 mg

Proline 62 mg

1 cup mango	48 mg
1/2 cup peach	14 mg

Serine 83 mg

1 cup mango	58 mg
1/2 cup peach	25 mg

Tyrosine 37 mg

1 cup mango	26 mg
1/2 cup peach	11 mg

Asparagine N/A

Selenocysteine N/A

Vitamin A

57%

1 cup mango	1785 IU
1 handful kale	799 IU
1/2 cup peach	251 IU

Vitamin C

125%

1 cup mango	60 mg
1 handful kale	10 mg
1/2 cup peach	5 mg

Calcium

3.5%

1 cup mango	18 mg
1 handful kale	12 mg
1/2 cup peach	4.5 mg
1 1/2 cup green tea	0 µg

Iron

3.6%

1 cup mango	260 µg
1/2 cup peach	190 µg
1 handful kale	120 µg
1 1/2 cup green tea	75 µg

Vitamin D

Vitamin B-6

12%

1 cup mango	196 µg
1 handful kale	22 µg
1/2 cup peach	19 µg

Vitamin B-12

Magnesium

1 cup mango	16 mg
1/2 cup peach	7 mg
1 handful kale	4 mg
1 1/2 cup green tea	3 mg

Potassium

14%

1 cup mango	277 mg
1/2 cup peach	147 mg
1 handful kale	40 mg
1 1/2 cup green tea	26 mg

Vitamin K

80%

1 handful kale	56 µg
1 cup mango	7 µg
1/2 cup peach	2 µg

Folate

21%

1 cup mango	71 µg
1 handful kale	12 µg
1/2 cup peach	3 µg

Phosphorus

4.6%

1 cup mango	23 mg
1/2 cup peach	16 mg
1 handful kale	8 mg
1 1/2 cup green tea	0 µg

Selenium

1.4%

1 cup mango	1 µg
1 handful kale	0.1 µg
1/2 cup peach	0.1 µg

Copper

19%

1 cup mango	183 µg
1 handful kale	120 µg
1/2 cup peach	53 µg
1 1/2 cup green tea	15 µg

Manganese

50%

1 1/2 cup green tea	794 µg
1 cup mango	104 µg
1 handful kale	53 µg
1/2 cup peach	47 µg

Thiamin

4.9%

1 cup mango	46 µg
1/2 cup peach	19 µg
1 handful kale	9 µg

Riboflavin

1 cup mango	63 µg
1/2 cup peach	24 µg
1 handful kale	11 µg

Niacin

1 cup mango	1.1 mg
1/2 cup peach	621 µg
1 handful kale	80 µg

Pantothenic acid

4.5%

1 cup mango	325 µg
1/2 cup peach	118 µg
1 handful kale	8 µg

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.