Boiled and Drained Asparagus have 99.79024 kcal of Energy per 1 pound, which is 3.44% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Boiled and Drained Asparagus have 0.9979024 g of Fat per 1 pound, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.21772416 g of Saturated Fat per 1 pound, which is 0.68% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.13154168 g of Omega 3 per 1 pound, which is 8.22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.34472992 g of Omega 6 per 1 pound, which is 2.03% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Boiled and Drained Asparagus have 18.6426312 g of Carbohydrate per 1 pound, which is 14.3% 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 5.896696 g of Sugars per 1 pound, which is 8.13% 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 3.5833768 g of Fructose per 1 pound, which is 4.94% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Boiled and Drained Asparagus have 10.886208 g of Protein per 1 pound, which is 19.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Boiled and Drained Asparagus have 226.796 μg of Vitamin A per 1 pound, which is 25% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Boiled and Drained Asparagus have 0.73481904 mg of Vitamin B1 per 1 pound, which is 61.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Boiled and Drained Asparagus have 0.63049288 mg of Vitamin B2 per 1 pound, which is 48.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Boiled and Drained Asparagus have 4.91693728 mg of Vitamin B3 per 1 pound, which is 30.7% 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 1.020582 mg of Vitamin B5 per 1 pound, which is 20.4% 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 0.35833768 mg of Vitamin B6 per 1 pound, which is 27.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Boiled and Drained Asparagus have 675.85208 μg of Vitamin B9 per 1 pound, which is 169% 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 pound, 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 34.926584 mg of Vitamin C per 1 pound, which is 39% 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 pound, 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 6.80388 mg of Vitamin E per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Boiled and Drained Asparagus have 229.517552 μg of Vitamin K per 1 pound, which is 191% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Boiled and Drained Asparagus have 104.32616 mg of Calcium per 1 pound, which is 10.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Boiled and Drained Asparagus have 0.7484268 mg of Copper per 1 pound, which is 83% 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 99.336648 μg of Fluoride per 1 pound, which is 2.5% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Boiled and Drained Asparagus have 4.1276872 mg of Iron per 1 pound, which is 51.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Boiled and Drained Asparagus have 63.50288 mg of Magnesium per 1 pound, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Boiled and Drained Asparagus have 0.69853168 mg of Manganese per 1 pound, which is 30.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Boiled and Drained Asparagus have 244.93968 mg of Phosphorus per 1 pound, which is 35% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Boiled and Drained Asparagus have 1016.04608 mg of Potassium per 1 pound, which is 30% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Boiled and Drained Asparagus have 27.669112 μg of Selenium per 1 pound, which is 50.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Boiled and Drained Asparagus have 63.50288 mg of Sodium per 1 pound, which is 4.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Boiled and Drained Asparagus have 2.721552 mg of Zinc per 1 pound, which is 24.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Boiled and Drained Asparagus have 420.1622696 g of Water per 1 pound, which is 11.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Boiled and Drained Asparagus:
1 pound of Cooked Asparagus has outstanding amounts of Vitamin B9 and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E.
It has no Vitamin B12 and Vitamin D.
Minerals in 1 pound of Boiled and Drained Asparagus:
1 pound of Cooked Asparagus has outstanding amounts of Copper.
It is an excellent source of Iron, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It also has a good amount of Calcium and Magnesium.
This vegetable has some Fluoride and Sodium.
Macronutrients in 1 pound of Boiled and Drained Asparagus:
1 pound of Cooked Asparagus is an excellent source of Fiber.
It has a good amount of Omega 3, Carbohydrate, Sugars and Protein.
It also has some Fructose.
While 1 pound of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.