Guacamole With Mango

1. Cut the avocados in half, scoop out the flesh with a spoon; mash 3 of the 4 halves. Reserve one of the avacado pits.

2. Coarsely chop the remaining avacado half, and set aside.

3. Add of theremaining ingredients together, except the chopped avacado.

4. Gently stir in the chopped avacado, and place the pit in the center to deter it from turning brown.

5. Serve immediately, or cover with plastic wrap, pressing wrap firmly to surface of guacamole (or it will turn color due to oxidation) and refrigerate up to 4 hours before serving.

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Nutrient	Quantity
Total fats	9.6036 g
Protein	2.8647 g
Carbohydrates	15.4416 g
Energy	150.9825 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0605 g
Water	142.427 g
Aspartic acid	0.2264 g
Calcium, Ca	82.48 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0038 g
Lutein + zeaxanthin	126.8163 g
Fiber, total dietary	2.0895 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0086 g
Fatty acids, total saturated 22:0	0.0053 g
Carotene, beta	538.0862 g
Niacin	0.9115 mg
Vitamin A, RAE	104.6375 g
Fatty acids, total trans-polyenoic	0.0624 g
Arginine	0.1317 g
Riboflavin	0.1265 mg
Fatty acids, total trans-polyenoic 22:4	0.0005 g
Tocopherol, beta	0.0168 mg
Fatty acids, total polyunsaturated 15:0	0.0821 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0326 g
Fatty acids, total saturated 20:1	0.0139 g
Glutamic acid	0.5428 g
Stigmasterol	0.06 mg
Sodium, Na	274.9237 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1689 g
Total lipid (fat)	9.6036 g
Manganese, Mn	0.2293 mg
Fructose	3.2069 g
Proline	0.172 g
Fatty acids, total saturated 16:0	2.5253 g
Fatty acids, total saturated 8:0	0.0696 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.2102 g
Sucrose	3.1631 g
Choline, total	21.0749 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0389 g
Fatty acids, total polyunsaturated 18:1 t	0.3197 g
Sugars, total	10.1304 g
Serine	0.1265 g
Fatty acids, total saturated 10:0	0.1815 g
Fatty acids, total saturated 18:0	0.8847 g
Fatty acids, total saturated 20:4 undifferentiated	0.012 g
Vitamin B-6	0.2467 mg
Selenium, Se	3.3175 g
Ash	1.5362 g
Menaquinone-4	2.88 g
Tocotrienol, delta	0.0072 mg
Fatty acids, total saturated 18:1 undifferentiated	2.0333 g
Pantothenic acid	0.4679 mg
Phenylalanine	0.1075 g
Beta-sitosterol	0.04 mg
Copper, Cu	0.1194 mg
Betaine	0.3266 mg
Thiamin	0.0625 mg
Retinol	58.08 g
Methionine	0.0468 g
Iron, Fe	0.4805 mg
Carbohydrate, by difference	15.4416 g
Phosphorus, P	74.545 mg
Folate, total	30.0713 g
Tocopherol, gamma	0.2208 mg
Fatty acids, total saturated 4:0	0.0149 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0029 g
Lycopene	2663.1387 g
Alanine	0.1066 g
Cholesterol	28.32 mg
Valine	0.136 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0091 g
Fatty acids, total saturated 18:2 undifferentiated	0.3774 g
Glycine	0.071 g
Carotene, alpha	23.2437 g
Glucose (dextrose)	2.0499 g
Fatty acids, total saturated 14:0	0.7867 g
Zinc, Zn	0.4056 mg
Isoleucine	0.1094 g
Fatty acids, total saturated 12:0	0.215 g
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7)	0.0758 g
Fatty acids, total polyunsaturated	0.476 g
Fatty acids, total saturated 14:1	0.0643 g
Fatty acids, total polyunsaturated 17:1	0.0034 g
Leucine	0.2034 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0624 g
Tocotrienol, alpha	0.0319 mg
Vitamin A, IU	1117.8912 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0053 g
Folate, DFE	30.0713 g
Tryptophan	0.0335 g
Vitamin C, total ascorbic acid	22.5746 mg
Phytosterols	4.4038 mg
Fatty acids, total polyunsaturated 16:1 c	0.1411 g
Fatty acids, total polyunsaturated 18:1 c	1.6622 g
Fatty acids, total saturated 20:0	0.013 g
Tocotrienol, beta	0.1625 mg
Fatty acids, total saturated 6:0	0.0974 g
Lactose	1.6368 g
Tyrosine	0.0899 g
Vitamin B-12	0.1008 g
Vitamin K (phylloquinone)	11.8539 g
Fatty acids, total saturated	4.932 g
Histidine	0.0642 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0029 g
Fatty acids, total monounsaturated	2.284 g
Threonine	0.0996 g
Folate, food	30.0713 g
Fatty acids, total polyunsaturated 17:0	0.0518 g
Fatty acids, total polyunsaturated 24:0	0.0029 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0005 g
Cryptoxanthin, beta	8.645 g
Vitamin E (alpha-tocopherol)	1.1739 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0005 g
Fatty acids, total trans	0.3821 g
Fatty acids, total trans-monoenoic	0.3197 g
Magnesium, Mg	20.3938 mg
Lysine	0.1884 g
Potassium, K	336.1212 mg
Fatty acids, total polyunsaturated 24:1 c	0.0005 g
Cystine	0.0203 g
Fluoride, F	0.6484 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1.5 teaspoon	0	0	0
Cream	4 tablespoons	95.04	2.2224	9.288
Avocado	2	0	0	0
Onion	2 tablespoons	8	1.868	0.02
Tomato	2 tablespoons	3.3525	0.7245	0.0372
Mango	4 tablespoons	24.75	6.1793	0.1568
cilantro	2 tablespoons	0.46	0.0734	0.0104
Garlic Clove	2	8.94	1.9836	0.03
lime	1	0	0	0
salsa	2 tablespoons	10.44	2.3904	0.0612