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Nutrients in 300 calories of Cooked Asparagus

Boiled and Drained Asparagus.

Weight per 300 Calories

Cooked Asparagus
1364g

Boiled and Drained Asparagus has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
34%
7%
59%
300 kcal ▼

Macro Nutrients

Cooked Asparagus
Energy300 kcal
10.3%
Boiled and Drained Asparagus have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3 g
3.1%
Boiled and Drained Asparagus have 3 g of Fat per 300 calories, which is 3.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein32.7 g
58.4%
Boiled and Drained Asparagus have 32.727272727273 g of Protein per 300 calories, which is 58.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate56 g
43%
Boiled and Drained Asparagus have 56.045454545455 g of Carbohydrate per 300 calories, which is 43% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars17.7 g
24.5%
Boiled and Drained Asparagus have 17.727272727273 g of Sugars per 300 calories, which is 24.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber27.3 g
71.8%
Boiled and Drained Asparagus have 27.272727272727 g of Fiber per 300 calories, which is 71.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Asparagus have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.65 g
2.05%
Boiled and Drained Asparagus have 0.65454545454545 g of Saturated Fat per 300 calories, which is 2.05% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.4 g
24.7%
Boiled and Drained Asparagus have 0.39545454545455 g of Omega 3 per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.04 g
6.1%
Boiled and Drained Asparagus have 1.0363636363636 g of Omega 6 per 300 calories, which is 6.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water1263 g
34%
Boiled and Drained Asparagus have 1263.1363636364 g of Water per 300 calories, which is 34% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Cooked Asparagus
Vitamin A682 μg
75.8%
Boiled and Drained Asparagus have 681.81818181818 μg of Vitamin A per 300 calories, which is 75.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine2.2 mg
184%
Boiled and Drained Asparagus have 2.2090909090909 mg of Thiamine per 300 calories, which is 184% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B21.9 mg
146%
Boiled and Drained Asparagus have 1.8954545454545 mg of Vitamin B2 per 300 calories, which is 146% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B314.8 mg
92%
Boiled and Drained Asparagus have 14.781818181818 mg of Vitamin B3 per 300 calories, which is 92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B61.08 mg
83%
Boiled and Drained Asparagus have 1.0772727272727 mg of Vitamin B6 per 300 calories, which is 83% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Boiled and Drained Asparagus have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C105 mg
117%
Boiled and Drained Asparagus have 105 mg of Vitamin C per 300 calories, which is 117% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Boiled and Drained Asparagus have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E20.5 mg
136%
Boiled and Drained Asparagus have 20.454545454545 mg of Vitamin E per 300 calories, which is 136% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K690 μg
575%
Boiled and Drained Asparagus have 690 μg of Vitamin K per 300 calories, which is 575% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate2032 μg
508%
Boiled and Drained Asparagus have 2031.8181818182 μg of Folate per 300 calories, which is 508% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Cooked Asparagus
Calcium314 mg
31.4%
Boiled and Drained Asparagus have 313.63636363636 mg of Calcium per 300 calories, which is 31.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.25 mg
250%
Boiled and Drained Asparagus have 2.25 mg of Copper per 300 calories, which is 250% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron12.4 mg
155%
Boiled and Drained Asparagus have 12.409090909091 mg of Iron per 300 calories, which is 155% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium191 mg
45.5%
Boiled and Drained Asparagus have 190.90909090909 mg of Magnesium per 300 calories, which is 45.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.1 mg
91%
Boiled and Drained Asparagus have 2.1 mg of Manganese per 300 calories, which is 91% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus736 mg
105%
Boiled and Drained Asparagus have 736.36363636364 mg of Phosphorus per 300 calories, which is 105% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3055 mg
90%
Boiled and Drained Asparagus have 3054.5454545455 mg of Potassium per 300 calories, which is 90% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium83 μg
151%
Boiled and Drained Asparagus have 83.181818181818 μg of Selenium per 300 calories, which is 151% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium191 mg
12.7%
Boiled and Drained Asparagus have 190.90909090909 mg of Sodium per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc8.2 mg
74.4%
Boiled and Drained Asparagus have 8.1818181818182 mg of Zinc per 300 calories, which is 74.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 300 calories of Boiled and Drained Asparagus:
300 calories of Cooked Asparagus has outstanding amounts of Thiamine, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E, Vitamin K and Folate.
It is an excellent source of Vitamin A. It has no Vitamin B12 and Vitamin D.
Minerals in 300 calories of Boiled and Drained Asparagus:
300 calories of Cooked Asparagus has outstanding amounts of Copper, Iron, Manganese, Phosphorus, Potassium and Selenium.
It is an excellent source of Calcium, Magnesium and Zinc. It also has a good amount of Sodium.
Macronutrients in 300 calories of Boiled and Drained Asparagus:
300 calories of Cooked Asparagus is an excellent source of Protein, Carbohydrate, Sugars, Fiber and Omega 3. It has some Fat and Omega 6. The product has trace amounts of Saturated Fat.



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