Tropical Fruit Ambrosia with Rum

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
12%
Tropical Fruit Ambrosia with Rum
45 min.
4
202kcal

Suggestions

Ingredients

  • cups kiwifruit cubed peeled ( 6 kiwifruit)
  • tablespoons juice of lime fresh
  • cups mangos ripe cubed peeled ( 2 mango)
  • tablespoons rum white
  • 0.3 cup sugar 
  • tablespoons coconut or sweetened flaked toasted
  • 0.3 cup water 

Equipment

  • sauce pan

Directions

  1. Combine sugar and water in a small saucepan. Bring to a boil, and cook 1 minute or until sugar dissolves.
  2. Remove from heat; stir in rum and lime juice. Cool completely.
  3. Combine mango and kiwifruit; add rum syrup, tossing gently.
  4. Sprinkle with coconut.

Nutrition Facts

Calories202kcal
Protein3.76%
Fat12.71%
Carbs83.53%

Properties

Glycemic Index
47.38
Glycemic Load
19.57
Inflammation Score
-8
Nutrition Score
12.255217396695%

Flavonoids

Cyanidin
0.08mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.42mg
Epicatechin
0.24mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.67mg
Kaempferol
0.95mg
Myricetin
0.05mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:201.87kcal
10.09%
Fat:2.82g
4.34%
Saturated Fat:2.05g
12.84%
Carbohydrates:41.68g
13.89%
Net Carbohydrates:36.94g
13.43%
Sugar:34.58g
38.42%
Cholesterol:0mg
0%
Sodium:27.41mg
1.19%
Alcohol:2.51g
100%
Alcohol %:1.44%
100%
Protein:1.88g
3.76%
Vitamin C:98.39mg
119.26%
Vitamin K:39.18µg
37.31%
Vitamin A:973.4IU
19.47%
Fiber:4.74g
18.95%
Folate:59.46µg
14.86%
Vitamin E:1.91mg
12.73%
Copper:0.24mg
11.94%
Manganese:0.21mg
10.64%
Potassium:349.7mg
9.99%
Vitamin B6:0.16mg
7.87%
Magnesium:26.93mg
6.73%
Phosphorus:50.38mg
5.04%
Vitamin B3:0.94mg
4.71%
Calcium:42.48mg
4.25%
Vitamin B5:0.34mg
3.44%
Vitamin B2:0.06mg
3.43%
Vitamin B1:0.05mg
3.36%
Selenium:1.94µg
2.78%
Iron:0.47mg
2.62%
Zinc:0.26mg
1.75%
Source:My Recipes