Nutrients in 14 ounces of Asparagus

Raw Asparagus (Asparagus officinalis).

Macros Ratio

Protein Fat Carbs

35%

61%

14 oz ▼

Macro Nutrients

Asparagus

Energy79.4 kcal

2.74%

Raw Asparagus have 79.3786 kcal of Energy per 14 ounces, which is 2.74% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.48 g

0.49%

Raw Asparagus have 0.4762716 g of Fat per 14 ounces, which is 0.49% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.5%

Raw Asparagus have 0.1587572 g of Saturated Fat per 14 ounces, which is 0.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.04 g

2.5%

Raw Asparagus have 0.0396893 g of Omega 3 per 14 ounces, which is 2.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.93%

Raw Asparagus have 0.1587572 g of Omega 6 per 14 ounces, which is 0.93% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Asparagus have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate15.4 g

12%

Raw Asparagus have 15.3994484 g of Carbohydrate per 14 ounces, which is 12% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.46 g

10.3%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Asparagus have 7.4615884 g of Sugars per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.97 g

5.47%

≤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]

Raw Asparagus have 3.96893 g of Fructose per 14 ounces, which is 5.47% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.58 g

Raw Asparagus have 2.5798045 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.91 g

Raw Asparagus have 0.9128539 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.33 g

22%

Raw Asparagus have 8.334753 g of Fiber per 14 ounces, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.73 g

15.6%

Raw Asparagus have 8.731646 g of Protein per 14 ounces, which is 15.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Asparagus

Vitamin A151 μg

16.8%

RAE, retinol activity equivalents

Raw Asparagus have 150.81934 μg of Vitamin A per 14 ounces, which is 16.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.57 mg

47.3%

Thiamine

Raw Asparagus have 0.56755699 mg of Vitamin B1 per 14 ounces, which is 47.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.56 mg

43%

Riboflavin

Raw Asparagus have 0.55961913 mg of Vitamin B2 per 14 ounces, which is 43% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.9 mg

24.3%

Niacin, nicotinic acid, niacinamide

Raw Asparagus have 3.88161354 mg of Vitamin B3 per 14 ounces, which is 24.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg

21.7%

Pantothenic acid

Raw Asparagus have 1.08748682 mg of Vitamin B5 per 14 ounces, which is 21.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.36 mg

27.8%

Pyridoxine

Raw Asparagus have 0.36117263 mg of Vitamin B6 per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9206 μg

51.6%

Folates and Folic Acid

Raw Asparagus have 206.38436 μg of Vitamin B9 per 14 ounces, which is 51.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Asparagus have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C22.2 mg

24.7%

Ascorbic acid

Raw Asparagus have 22.226008 mg of Vitamin C per 14 ounces, which is 24.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Asparagus have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.5 mg

30%

Tocopherols and Tocotrienols

Raw Asparagus have 4.4848909 mg of Vitamin E per 14 ounces, which is 30% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K165 μg

138%

Phytomenadione or phylloquinone

Raw Asparagus have 165.107488 μg of Vitamin K per 14 ounces, which is 138% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Asparagus

Calcium95 mg

9.53%

Raw Asparagus have 95.25432 mg of Calcium per 14 ounces, which is 9.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.75 mg

83.3%

Raw Asparagus have 0.75012777 mg of Copper per 14 ounces, which is 83.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron8.5 mg

106%

Raw Asparagus have 8.4935102 mg of Iron per 14 ounces, which is 106% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium55.6 mg

13.2%

Raw Asparagus have 55.56502 mg of Magnesium per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.63 mg

27.3%

Raw Asparagus have 0.62709094 mg of Manganese per 14 ounces, which is 27.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus206 mg

29.5%

Raw Asparagus have 206.38436 mg of Phosphorus per 14 ounces, which is 29.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium802 mg

23.6%

Raw Asparagus have 801.72386 mg of Potassium per 14 ounces, which is 23.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.13 μg

16.6%

Raw Asparagus have 9.128539 μg of Selenium per 14 ounces, which is 16.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Raw Asparagus have 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.14 mg

19.5%

Raw Asparagus have 2.1432222 mg of Zinc per 14 ounces, which is 19.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water370 g

10%

Raw Asparagus have 369.9836546 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Asparagus:

14 ounces of Asparagus has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E.
It also has a good amount of Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Asparagus:

14 ounces of Asparagus has outstanding amounts of Copper and Iron.
It is an excellent source of Manganese, Phosphorus and Potassium.
It also has a good amount of Calcium, Magnesium, Selenium and Zinc.
It has no Sodium.

Macronutrients in 14 ounces of Raw Asparagus:

14 ounces of Asparagus is an excellent source of Fiber.
It has a good amount of Carbohydrate, Sugars and Protein.
It also has some Omega 3 and Fructose.
While 14 ounces of product has trace amounts of Omega 6, it has no Fat, Saturated Fat, Glucose and Sucrose.

Compare Raw Asparagus with:

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Food Info

Nutrients in 14 ounces of Asparagus

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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