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Nutrients in 1 pound of Asparagus

Raw Asparagus (Asparagus officinalis).

Macros Ratio

Protein Fat Carbs
35%
4%
61%
1 lb ▼

Macro Nutrients

Asparagus
Energy91 kcal
3.13%
Raw Asparagus have 90.7184 kcal of Energy per 1 pound, which is 3.13% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.54 g
0.56%
Raw Asparagus have 0.5443104 g of Fat per 1 pound, which is 0.56% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.18 g
0.57%
Raw Asparagus have 0.1814368 g of Saturated Fat per 1 pound, which is 0.57% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.045 g
2.83%
Raw Asparagus have 0.0453592 g of Omega 3 per 1 pound, which is 2.83% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.18 g
1.07%
Raw Asparagus have 0.1814368 g of Omega 6 per 1 pound, which is 1.07% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate17.6 g
13.5%
Raw Asparagus have 17.5993696 g of Carbohydrate per 1 pound, which is 13.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.53 g
11.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Asparagus have 8.5275296 g of Sugars per 1 pound, which is 11.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose4.54 g
6.26%
≤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 4.53592 g of Fructose per 1 pound, which is 6.26% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose2.95 g
%
Raw Asparagus have 2.948348 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.04 g
%
Raw Asparagus have 1.0432616 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber9.53 g
25%
Raw Asparagus have 9.525432 g of Fiber per 1 pound, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.98 g
18%
Raw Asparagus have 9.979024 g of Protein per 1 pound, which is 18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Asparagus
Vitamin A172 μg
19%
RAE, retinol activity equivalents
Raw Asparagus have 172.36496 μg of Vitamin A per 1 pound, which is 19% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.65 mg
54%
Thiamine
Raw Asparagus have 0.64863656 mg of Vitamin B1 per 1 pound, which is 54% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.64 mg
49%
Riboflavin
Raw Asparagus have 0.63956472 mg of Vitamin B2 per 1 pound, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.44 mg
27.7%
Niacin, nicotinic acid, niacinamide
Raw Asparagus have 4.43612976 mg of Vitamin B3 per 1 pound, which is 27.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.24 mg
25%
Pantothenic acid
Raw Asparagus have 1.24284208 mg of Vitamin B5 per 1 pound, which is 25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.41 mg
31.8%
Pyridoxine
Raw Asparagus have 0.41276872 mg of Vitamin B6 per 1 pound, which is 31.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9236 μg
59%
Folates and Folic Acid
Raw Asparagus have 235.86784 μg of Vitamin B9 per 1 pound, which is 59% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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
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Vitamin C25.4 mg
28.2%
Ascorbic acid
Raw Asparagus have 25.401152 mg of Vitamin C per 1 pound, which is 28.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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
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Vitamin E5.13 mg
34%
Tocopherols and Tocotrienols
Raw Asparagus have 5.1255896 mg of Vitamin E per 1 pound, which is 34% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K189 μg
157%
Phytomenadione or phylloquinone
Raw Asparagus have 188.694272 μg of Vitamin K per 1 pound, which is 157% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Asparagus
Calcium109 mg
11%
Raw Asparagus have 108.86208 mg of Calcium per 1 pound, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.86 mg
95%
Raw Asparagus have 0.85728888 mg of Copper per 1 pound, which is 95% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron9.7 mg
121%
Raw Asparagus have 9.7068688 mg of Iron per 1 pound, which is 121% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium63.5 mg
15%
Raw 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
Manganese0.72 mg
31%
Raw Asparagus have 0.71667536 mg of Manganese per 1 pound, which is 31% 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
Phosphorus236 mg
33.7%
Raw Asparagus have 235.86784 mg of Phosphorus per 1 pound, which is 33.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium916 mg
27%
Raw Asparagus have 916.25584 mg of Potassium per 1 pound, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium10.4 μg
19%
Raw Asparagus have 10.432616 μg of Selenium per 1 pound, which is 19% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.07 mg
0.6%
Raw Asparagus have 9.07184 mg of Sodium per 1 pound, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.45 mg
22.3%
Raw Asparagus have 2.4493968 mg of Zinc per 1 pound, which is 22.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water423 g
11.4%
Raw Asparagus have 422.8384624 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 Raw Asparagus:
Minerals in 1 pound of Raw Asparagus:
Macronutrients in 1 pound of Raw Asparagus:



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