Nutrients in 300 calories of Frozen Asparagus

Frozen Asparagus, Unprepared.

Weight per 300 Calories

Frozen Asparagus

1250g

Frozen Asparagus, Unprepared has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

41%

52%

300 kcal ▼

Macro Nutrients

Frozen Asparagus

Energy300 kcal

10.3%

Frozen Asparagus, Unprepared 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

Fat2.88 g

2.96%

Frozen Asparagus, Unprepared have 2.875 g of Fat per 300 calories, which is 2.96% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.65 g

2.03%

Frozen Asparagus, Unprepared have 0.65 g of Saturated Fat per 300 calories, which is 2.03% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.063 g

3.9%

Frozen Asparagus, Unprepared have 0.0625 g of Omega 3 per 300 calories, which is 3.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.2 g

7.06%

Frozen Asparagus, Unprepared have 1.2 g of Omega 6 per 300 calories, which is 7.06% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Frozen Asparagus, Unprepared 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

Carbohydrate51.3 g

39.4%

Frozen Asparagus, Unprepared have 51.25 g of Carbohydrate per 300 calories, which is 39.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber23.8 g

62.5%

Frozen Asparagus, Unprepared have 23.75 g of Fiber per 300 calories, which is 62.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein40.4 g

72%

Frozen Asparagus, Unprepared have 40.375 g of Protein per 300 calories, which is 72% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Asparagus

Vitamin A588 μg

65.3%

RAE, retinol activity equivalents

Frozen Asparagus, Unprepared have 587.5 μg of Vitamin A per 300 calories, which is 65.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.5 mg

126%

Thiamine

Frozen Asparagus, Unprepared have 1.5125 mg of Vitamin B1 per 300 calories, which is 126% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.64 mg

126%

Riboflavin

Frozen Asparagus, Unprepared have 1.6375 mg of Vitamin B2 per 300 calories, which is 126% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B315 mg

94%

Niacin, nicotinic acid, niacinamide

Frozen Asparagus, Unprepared have 15.025 mg of Vitamin B3 per 300 calories, which is 94% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.3 mg

46%

Pantothenic acid

Frozen Asparagus, Unprepared have 2.3 mg of Vitamin B5 per 300 calories, which is 46% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.4 mg

107%

Pyridoxine

Frozen Asparagus, Unprepared have 1.3875 mg of Vitamin B6 per 300 calories, which is 107% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92388 μg

597%

Folates and Folic Acid

Frozen Asparagus, Unprepared have 2387.5 μg of Vitamin B9 per 300 calories, which is 597% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Frozen Asparagus, Unprepared 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 C398 mg

442%

Ascorbic acid

Frozen Asparagus, Unprepared have 397.5 mg of Vitamin C per 300 calories, which is 442% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Frozen Asparagus, Unprepared 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Frozen Asparagus

Calcium313 mg

31.3%

Frozen Asparagus, Unprepared have 312.5 mg of Calcium per 300 calories, which is 31.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.7 mg

190%

Frozen Asparagus, Unprepared have 1.7125 mg of Copper per 300 calories, which is 190% 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

Iron9.13 mg

114%

Frozen Asparagus, Unprepared have 9.125 mg of Iron per 300 calories, which is 114% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium175 mg

41.7%

Frozen Asparagus, Unprepared have 175 mg of Magnesium per 300 calories, which is 41.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.54 mg

110%

Frozen Asparagus, Unprepared have 2.5375 mg of Manganese per 300 calories, which is 110% 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

Phosphorus800 mg

114%

Frozen Asparagus, Unprepared have 800 mg of Phosphorus per 300 calories, which is 114% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3163 mg

93%

Frozen Asparagus, Unprepared have 3162.5 mg of Potassium per 300 calories, which is 93% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium21.3 μg

38.6%

Frozen Asparagus, Unprepared have 21.25 μg of Selenium per 300 calories, which is 38.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium100 mg

6.67%

Frozen Asparagus, Unprepared have 100 mg of Sodium per 300 calories, which is 6.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.38 mg

67%

Frozen Asparagus, Unprepared have 7.375 mg of Zinc per 300 calories, which is 67% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1148 g

31%

Frozen Asparagus, Unprepared have 1147.75 g of Water per 300 calories, which is 31% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Frozen Asparagus, Unprepared:

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

Minerals in 300 calories of Frozen Asparagus, Unprepared:

300 calories of Frozen Asparagus has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium, Magnesium, Selenium and Zinc.
It also has some Sodium.

Macronutrients in 300 calories of Frozen Asparagus, Unprepared:

300 calories of Frozen Asparagus is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 6.
It also has some Fat and Omega 3.
The product has trace amounts of Saturated Fat.

Compare Frozen Asparagus, Unprepared with:

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

Food Info

Nutrients in 300 calories of Frozen Asparagus

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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