Nutrients in 300 calories of Cooked Frozen Asparagus

Boiled and Drained Frozen Asparagus.

Weight per 300 Calories

Cooked Frozen Asparagus

1667g

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

Macros Ratio

Protein Fat Carbs

51%

16%

33%

300 kcal ▼

Macro Nutrients

Cooked Frozen Asparagus

Energy300 kcal

10.3%

Boiled and Drained Frozen 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

Fat7 g

7.2%

Boiled and Drained Frozen Asparagus have 7 g of Fat per 300 calories, which is 7.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.6 g

Boiled and Drained Frozen Asparagus have 1.6 g of Saturated Fat per 300 calories, which is 5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.17 g

10.4%

Boiled and Drained Frozen Asparagus have 0.16666666666667 g of Omega 3 per 300 calories, which is 10.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.9 g

17%

Boiled and Drained Frozen Asparagus have 2.9166666666667 g of Omega 6 per 300 calories, which is 17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Frozen 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

Carbohydrate32 g

24.6%

Boiled and Drained Frozen Asparagus have 32 g of Carbohydrate per 300 calories, which is 24.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.33 g

7.36%

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

Boiled and Drained Frozen Asparagus have 5.3333333333333 g of Sugars per 300 calories, which is 7.36% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber26.7 g

70%

Boiled and Drained Frozen Asparagus have 26.666666666667 g of Fiber per 300 calories, which is 70% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein49 g

87.8%

Boiled and Drained Frozen Asparagus have 49.166666666667 g of Protein per 300 calories, which is 87.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Asparagus

Vitamin A667 μg

74%

RAE, retinol activity equivalents

Boiled and Drained Frozen Asparagus have 666.66666666667 μg of Vitamin A per 300 calories, which is 74% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.1 mg

90%

Thiamine

Boiled and Drained Frozen Asparagus have 1.0833333333333 mg of Vitamin B1 per 300 calories, which is 90% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.7 mg

132%

Riboflavin

Boiled and Drained Frozen Asparagus have 1.7166666666667 mg of Vitamin B2 per 300 calories, which is 132% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317.3 mg

108%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Asparagus have 17.3 mg of Vitamin B3 per 300 calories, which is 108% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.63 mg

52.7%

Pantothenic acid

Boiled and Drained Frozen Asparagus have 2.6333333333333 mg of Vitamin B5 per 300 calories, which is 52.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg

25.6%

Pyridoxine

Boiled and Drained Frozen Asparagus have 0.33333333333333 mg of Vitamin B6 per 300 calories, which is 25.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92250 μg

563%

Folates and Folic Acid

Boiled and Drained Frozen Asparagus have 2250 μg of Vitamin B9 per 300 calories, which is 563% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Frozen 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
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Vitamin C407 mg

452%

Ascorbic acid

Boiled and Drained Frozen Asparagus have 406.66666666667 mg of Vitamin C per 300 calories, which is 452% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Frozen 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
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Vitamin E20 mg

133%

Tocopherols and Tocotrienols

Boiled and Drained Frozen Asparagus have 20 mg of Vitamin E per 300 calories, which is 133% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1333 μg

1111%

Phytomenadione or phylloquinone

Boiled and Drained Frozen Asparagus have 1333.3333333333 μg of Vitamin K per 300 calories, which is 1111% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Asparagus

Calcium300 mg

30%

Boiled and Drained Frozen Asparagus have 300 mg of Calcium per 300 calories, which is 30% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.75 mg

194%

Boiled and Drained Frozen Asparagus have 1.75 mg of Copper per 300 calories, which is 194% 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

Iron9.33 mg

117%

Boiled and Drained Frozen Asparagus have 9.3333333333333 mg of Iron per 300 calories, which is 117% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium167 mg

39.7%

Boiled and Drained Frozen Asparagus have 166.66666666667 mg of Magnesium per 300 calories, which is 39.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.33 mg

101%

Boiled and Drained Frozen Asparagus have 2.3333333333333 mg of Manganese per 300 calories, which is 101% 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

Phosphorus817 mg

117%

Boiled and Drained Frozen Asparagus have 816.66666666667 mg of Phosphorus per 300 calories, which is 117% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2867 mg

84.3%

Boiled and Drained Frozen Asparagus have 2866.6666666667 mg of Potassium per 300 calories, which is 84.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium65 μg

118%

Boiled and Drained Frozen Asparagus have 65 μg of Selenium per 300 calories, which is 118% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium50 mg

3.33%

Boiled and Drained Frozen Asparagus have 50 mg of Sodium per 300 calories, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.83 mg

62%

Boiled and Drained Frozen Asparagus have 6.8333333333333 mg of Zinc per 300 calories, which is 62% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1568 g

42.4%

Boiled and Drained Frozen Asparagus have 1568.3333333333 g of Water per 300 calories, which is 42.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Frozen Asparagus:

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

Minerals in 300 calories of Boiled and Drained Frozen Asparagus:

300 calories of Cooked Frozen 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 some Sodium.

Macronutrients in 300 calories of Boiled and Drained Frozen Asparagus:

300 calories of Cooked Frozen Asparagus has outstanding amounts of Protein.
It is an excellent source of Carbohydrate and Fiber.
It also has a good amount of Fat, Omega 3, Omega 6 and Sugars.
This vegetable has some Saturated Fat.

Compare Boiled and Drained Frozen Asparagus with:

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

Food Info

Nutrients in 300 calories of Cooked Frozen Asparagus

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Frozen Asparagus with: