Nutrients in 1 kilogram of Asparagus

Raw Asparagus (Asparagus officinalis).

Macros Ratio

Protein Fat Carbs

35%

61%

1 kg ▼

Macro Nutrients

Asparagus

Energy200 kcal

6.9%

Raw Asparagus have 200 kcal of Energy per 1 kilogram, which is 6.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.24%

Raw Asparagus have 1.2 g of Fat per 1 kilogram, which is 1.24% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.4 g

1.25%

Raw Asparagus have 0.4 g of Saturated Fat per 1 kilogram, which is 1.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.1 g

6.25%

Raw Asparagus have 0.1 g of Omega 3 per 1 kilogram, which is 6.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.4 g

2.35%

Raw Asparagus have 0.4 g of Omega 6 per 1 kilogram, which is 2.35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate38.8 g

30%

Raw Asparagus have 38.8 g of Carbohydrate per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars19 g

26%

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

Raw Asparagus have 18.8 g of Sugars per 1 kilogram, which is 26% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose10 g

13.8%

≤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 10 g of Fructose per 1 kilogram, which is 13.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose6.5 g

Raw Asparagus have 6.5 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.3 g

Raw Asparagus have 2.3 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber21 g

55.3%

Raw Asparagus have 21 g of Fiber per 1 kilogram, which is 55.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22 g

39.3%

Raw Asparagus have 22 g of Protein per 1 kilogram, which is 39.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Asparagus

Vitamin A380 μg

42.2%

RAE, retinol activity equivalents

Raw Asparagus have 380 μg of Vitamin A per 1 kilogram, which is 42.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.43 mg

119%

Thiamine

Raw Asparagus have 1.43 mg of Vitamin B1 per 1 kilogram, which is 119% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.4 mg

108%

Riboflavin

Raw Asparagus have 1.41 mg of Vitamin B2 per 1 kilogram, which is 108% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.78 mg

61%

Niacin, nicotinic acid, niacinamide

Raw Asparagus have 9.78 mg of Vitamin B3 per 1 kilogram, which is 61% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.74 mg

55%

Pantothenic acid

Raw Asparagus have 2.74 mg of Vitamin B5 per 1 kilogram, which is 55% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.91 mg

70%

Pyridoxine

Raw Asparagus have 0.91 mg of Vitamin B6 per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9520 μg

130%

Folates and Folic Acid

Raw Asparagus have 520 μg of Vitamin B9 per 1 kilogram, which is 130% 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 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 C56 mg

62.2%

Ascorbic acid

Raw Asparagus have 56 mg of Vitamin C per 1 kilogram, which is 62.2% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E11.3 mg

75.3%

Tocopherols and Tocotrienols

Raw Asparagus have 11.3 mg of Vitamin E per 1 kilogram, which is 75.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K416 μg

347%

Phytomenadione or phylloquinone

Raw Asparagus have 416 μg of Vitamin K per 1 kilogram, which is 347% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Asparagus

Calcium240 mg

24%

Raw Asparagus have 240 mg of Calcium per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.9 mg

210%

Raw Asparagus have 1.89 mg of Copper per 1 kilogram, which is 210% 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

Iron21.4 mg

268%

Raw Asparagus have 21.4 mg of Iron per 1 kilogram, which is 268% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium140 mg

33.3%

Raw 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

Manganese1.58 mg

68.7%

Raw Asparagus have 1.58 mg of Manganese per 1 kilogram, which is 68.7% 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

Phosphorus520 mg

74.3%

Raw Asparagus have 520 mg of Phosphorus per 1 kilogram, which is 74.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2020 mg

59.4%

Raw Asparagus have 2020 mg of Potassium per 1 kilogram, which is 59.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium23 μg

42%

Raw Asparagus have 23 μg of Selenium per 1 kilogram, which is 42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.33%

Raw Asparagus have 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.4 mg

49%

Raw Asparagus have 5.4 mg of Zinc per 1 kilogram, which is 49% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water932 g

25%

Raw Asparagus have 932.2 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 Raw Asparagus:

1 kilogram of Asparagus has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Asparagus:

1 kilogram of Asparagus has outstanding amounts of Copper and Iron.
It is an excellent source of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 1 kilogram of Raw Asparagus:

1 kilogram of Asparagus is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Fructose.
It also has some Omega 3.
While 1 kilogram of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Raw Asparagus with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Asparagus

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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