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Food Title

0g = 0kcal

Your food list

food nameweightkcal
AsparagusAsparagus, raw453g91kcal
Olive OilOil, olive, salad or cooking27g239kcal
SaltSalt, table18g0kcal
Black PepperSpices, pepper, black1.15g2.9kcal
Total: 499g332kcal
Calories
332
kcal
Fats
27.6
grams
Carbs
18.3
grams
Protein
10
grams

Macros Ratio

Protein Fat Carbs
11%
69%
20%

vitamins

Vitamin A172μg
19%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
453g Asparagus172μg19%
1.15g Black Pepper0.31μg0.035%
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B10.65mg
54%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
453g Asparagus0.65mg54%
1.15g Black Pepper0.001mg0.1%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B20.64mg
49.3%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
453g Asparagus0.64mg49%
1.15g Black Pepper0.002mg0.16%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B34.44mg
27.8%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
453g Asparagus4.43mg27.7%
1.15g Black Pepper0.013mg0.082%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B51.26mg
25%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
453g Asparagus1.24mg25%
1.15g Black Pepper0.016mg0.32%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.42mg
32%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
453g Asparagus0.41mg31.7%
1.15g Black Pepper0.003mg0.26%
Find foods rich in Vitamin B6
Vitamin B70μg
0%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
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Vitamin B9236μg
59%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
453g Asparagus236μg59%
1.15g Black Pepper0.2μg0.049%
Find foods rich in Vitamin B9
Vitamin B120μg
0%
Cobalamin
Minμg - Maxμg
Foods contribution to Vitamin B12
Amount and nameVitamin B12Target
Find foods rich in Vitamin B12 Buy Vegan Vitamin B12
Vitamin C25.4mg
28%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
453g Asparagus25.4mg28%
Find foods rich in Vitamin C
Vitamin D0IU
0%
Calciferol, cholecalciferol, ergocalciferol
MinIU - MaxIU
Foods contribution to Vitamin D
Amount and nameVitamin DTarget
Find foods rich in Vitamin D Buy Vegan Vitamin D
Vitamin E9mg
60%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
453g Asparagus5.1mg34%
27g Olive Oil3.87mg26%
1.15g Black Pepper0.012mg0.08%
Find foods rich in Vitamin E
Vitamin K207μg
172%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
453g Asparagus188μg157%
27g Olive Oil16.3μg13.5%
1.15g Black Pepper1.9μg1.57%
Find foods rich in Vitamin K

macro

Energy332kcal
11.5%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
27g Olive Oil239kcal8.23%
453g Asparagus91kcal3.12%
1.15g Black Pepper2.9kcal0.1%
Find foods rich in Energy
Fat27.6g
28.4%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
27g Olive Oil27g28%
453g Asparagus0.54g0.56%
1.15g Black Pepper0.037g0.039%
Find foods rich in Fat
Saturated Fat3.93g
12.3%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
27g Olive Oil3.73g11.7%
453g Asparagus0.18g0.57%
1.15g Black Pepper0.016g0.05%
Find foods rich in Saturated Fat
Omega 30.25g
15.8%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
27g Olive Oil0.21g13%
453g Asparagus0.045g2.83%
1.15g Black Pepper0.002g0.11%
Find foods rich in Omega 3
Omega 62.82g
16.6%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
27g Olive Oil2.64g15.5%
453g Asparagus0.18g1.07%
1.15g Black Pepper0.008g0.047%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
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Carbohydrate18.3g
14%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
453g Asparagus17.6g13.5%
1.15g Black Pepper0.74g0.57%
Find foods rich in Carbohydrate
Sugars8.52g
11.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
453g Asparagus8.5g11.7%
Find foods rich in Sugars
Fructose4.53g
6.25%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Ming - Maxg
Foods contribution to Fructose
Amount and nameFructoseTarget
453g Asparagus4.53g6.25%
Find foods rich in Fructose
Glucose2.95g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
Find foods rich in Glucose
Sucrose1.04g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
Find foods rich in Sucrose
Fiber9.8g
25.8%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
453g Asparagus9.5g25%
1.15g Black Pepper0.29g0.77%
Find foods rich in Fiber
Protein10g
18%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
453g Asparagus9.97g17.8%
1.15g Black Pepper0.12g0.21%
Find foods rich in Protein Buy premium vegan protein powder

minerals

Calcium118mg
12%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
453g Asparagus109mg11%
1.15g Black Pepper5.1mg0.51%
18g Salt4.32mg0.43%
Find foods rich in Calcium
Copper0.88mg
97%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
453g Asparagus0.86mg95%
1.15g Black Pepper0.015mg1.7%
18g Salt0.005mg0.6%
Find foods rich in Copper
Fluoride0.75μg
0.019%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Minμg - Maxμg
Foods contribution to Fluoride
Amount and nameFluorideTarget
Find foods rich in Fluoride
Iron10mg
125%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
453g Asparagus9.7mg121%
27g Olive Oil0.15mg1.9%
1.15g Black Pepper0.11mg1.4%
18g Salt0.059mg0.74%
Find foods rich in Iron
Magnesium65.6mg
15.6%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
453g Asparagus63.4mg15%
1.15g Black Pepper1.97mg0.47%
18g Salt0.18mg0.043%
Find foods rich in Magnesium
Manganese0.88mg
38.3%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
453g Asparagus0.72mg31%
1.15g Black Pepper0.15mg6.38%
18g Salt0.018mg0.78%
Find foods rich in Manganese
Molybdenum0μg
0%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Minμg - Maxμg
Foods contribution to Molybdenum
Amount and nameMolybdenumTarget
Find foods rich in Molybdenum
Phosphorus237mg
34%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
453g Asparagus236mg33.7%
1.15g Black Pepper1.8mg0.26%
Find foods rich in Phosphorus
Potassium932mg
27.4%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
453g Asparagus915mg27%
1.15g Black Pepper15.3mg0.45%
18g Salt1.44mg0.042%
Find foods rich in Potassium
Selenium10.5μg
19%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
453g Asparagus10.4μg19%
1.15g Black Pepper0.056μg0.1%
18g Salt0.018μg0.033%
Find foods rich in Selenium
Sodium6986mg
466%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
18g Salt6976mg465%
453g Asparagus9.06mg0.6%
27g Olive Oil0.54mg0.036%
Find foods rich in Sodium
Zinc2.48mg
22.5%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
453g Asparagus2.45mg22.2%
18g Salt0.018mg0.16%
1.15g Black Pepper0.014mg0.12%
Find foods rich in Zinc
Water422g
11.4%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
453g Asparagus422g11.4%
Find foods rich in Water
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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