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Nutrients in 1 kilogram of Cooked Asparagus

Boiled and Drained Asparagus.

Macros Ratio

Protein Fat Carbs
34%
7%
59%
1 kg ▼

Macro Nutrients

Cooked Asparagus
Energy220 kcal
7.6%
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
Fat2.2 g
2.27%
Boiled and Drained Asparagus have 2.2 g of Fat per 1 kilogram, which is 2.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.48 g
1.5%
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
Omega 30.29 g
18%
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
Omega 60.76 g
4.47%
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
Cholesterol0 mg
0%
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
Carbohydrate41 g
31.6%
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
Sugars13 g
18%
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
Fructose7.9 g
11%
≤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
Glucose4.2 g
%
Boiled and Drained Asparagus have 4.2 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.8 g
%
Boiled and Drained Asparagus have 0.8 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber20 g
52.6%
Boiled and Drained Asparagus have 20 g of Fiber per 1 kilogram, which is 52.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein24 g
43%
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
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Vitamins

Cooked Asparagus
Vitamin A500 μg
55.6%
RAE, retinol activity equivalents
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
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Vitamin B11.62 mg
135%
Thiamine
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
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Vitamin B21.4 mg
107%
Riboflavin
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
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Vitamin B311 mg
67.8%
Niacin, nicotinic acid, niacinamide
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
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Vitamin B52.25 mg
45%
Pantothenic acid
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
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Vitamin B60.79 mg
60.8%
Pyridoxine
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
Vitamin B7
NA
Biotin
No information available
Vitamin B91490 μg
373%
Folates and Folic Acid
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
Vitamin B120 μg
0%
Cobalamin
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
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Vitamin C77 mg
85.6%
Ascorbic acid
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
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
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
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Vitamin E15 mg
100%
Tocopherols and Tocotrienols
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
Vitamin K506 μg
422%
Phytomenadione or phylloquinone
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

Minerals

Cooked Asparagus
Calcium230 mg
23%
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
Copper1.65 mg
183%
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
Fluoride219 μg
5.48%
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
Iron9.1 mg
114%
Boiled and Drained Asparagus have 9.1 mg of Iron per 1 kilogram, which is 114% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium140 mg
33.3%
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
Manganese1.54 mg
67%
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
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus540 mg
77%
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
Potassium2240 mg
66%
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
Selenium61 μg
111%
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
Sodium140 mg
9.33%
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
Zinc6 mg
54.5%
Boiled and Drained Asparagus have 6 mg of Zinc per 1 kilogram, which is 54.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water926 g
25%
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:
Minerals in 1 kilogram of Boiled and Drained Asparagus:
Macronutrients in 1 kilogram of Boiled and Drained Asparagus:



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