Boiled and Drained Asparagus have 220 kcal of Energy per 1 kilogram, which is 7.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Boiled and Drained Asparagus have 0.48 g of Saturated Fat per 1 kilogram, which is 1.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.29 g of Omega 3 per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.76 g of Omega 6 per 1 kilogram, which is 4.47% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Boiled and Drained Asparagus have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Boiled and Drained Asparagus have 41.1 g of Carbohydrate per 1 kilogram, which is 31.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Asparagus have 13 g of Sugars per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
≤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]
Boiled and Drained Asparagus have 7.9 g of Fructose per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Boiled and Drained Asparagus have 24 g of Protein per 1 kilogram, which is 43% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Boiled and Drained Asparagus have 500 μg of Vitamin A per 1 kilogram, which is 55.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Boiled and Drained Asparagus have 1.62 mg of Vitamin B1 per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Boiled and Drained Asparagus have 1.39 mg of Vitamin B2 per 1 kilogram, which is 107% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Boiled and Drained Asparagus have 10.84 mg of Vitamin B3 per 1 kilogram, which is 67.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Boiled and Drained Asparagus have 2.25 mg of Vitamin B5 per 1 kilogram, which is 45% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Boiled and Drained Asparagus have 0.79 mg of Vitamin B6 per 1 kilogram, which is 60.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Boiled and Drained Asparagus have 1490 μg of Vitamin B9 per 1 kilogram, which is 373% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Boiled and Drained Asparagus have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Boiled and Drained Asparagus have 77 mg of Vitamin C per 1 kilogram, which is 85.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Boiled and Drained Asparagus have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Boiled and Drained Asparagus have 15 mg of Vitamin E per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Boiled and Drained Asparagus have 506 μg of Vitamin K per 1 kilogram, which is 422% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Boiled and Drained Asparagus have 230 mg of Calcium per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Boiled and Drained Asparagus have 1.65 mg of Copper per 1 kilogram, which is 183% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Boiled and Drained Asparagus have 219 μg of Fluoride per 1 kilogram, which is 5.48% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Boiled and Drained Asparagus have 140 mg of Magnesium per 1 kilogram, which is 33.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Boiled and Drained Asparagus have 1.54 mg of Manganese per 1 kilogram, which is 67% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Boiled and Drained Asparagus have 540 mg of Phosphorus per 1 kilogram, which is 77% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Boiled and Drained Asparagus have 2240 mg of Potassium per 1 kilogram, which is 66% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Boiled and Drained Asparagus have 61 μg of Selenium per 1 kilogram, which is 111% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Boiled and Drained Asparagus have 140 mg of Sodium per 1 kilogram, which is 9.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Boiled and Drained Asparagus have 926.3 g of Water per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Boiled and Drained Asparagus:
1 kilogram of Cooked Asparagus has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B6.
It has no Vitamin B12 and Vitamin D.
Minerals in 1 kilogram of Boiled and Drained Asparagus:
1 kilogram of Cooked Asparagus has outstanding amounts of Copper, Iron and Selenium.
It is an excellent source of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It also has a good amount of Sodium.
This vegetable has some Fluoride.
Macronutrients in 1 kilogram of Boiled and Drained Asparagus:
1 kilogram of Cooked Asparagus is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3, Sugars and Fructose.
It also has some Omega 6.
While 1 kilogram of product has trace amounts of Fat and Saturated Fat, it has no Glucose and Sucrose.