Nutrients in 500 calories of Cooked Asparagus

Boiled and Drained Asparagus.

Weight per 500 Calories

Cooked Asparagus

2273g

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

Macros Ratio

Protein Fat Carbs

34%

59%

500 kcal ▼

Macro Nutrients

Cooked Asparagus

Energy500 kcal

17.2%

Boiled and Drained Asparagus have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5 g

5.15%

Boiled and Drained Asparagus have 5 g of Fat per 500 calories, which is 5.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.1 g

3.4%

Boiled and Drained Asparagus have 1.0909090909091 g of Saturated Fat per 500 calories, which is 3.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.66 g

41%

Boiled and Drained Asparagus have 0.65909090909091 g of Omega 3 per 500 calories, which is 41% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.73 g

10%

Boiled and Drained Asparagus have 1.7272727272727 g of Omega 6 per 500 calories, which is 10% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Asparagus have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate93 g

72%

Boiled and Drained Asparagus have 93.409090909091 g of Carbohydrate per 500 calories, which is 72% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars29.5 g

40.8%

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

Boiled and Drained Asparagus have 29.545454545455 g of Sugars per 500 calories, which is 40.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose18 g

24.8%

≤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 17.954545454545 g of Fructose per 500 calories, which is 24.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose9.55 g

Boiled and Drained Asparagus have 9.5454545454545 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.8 g

Boiled and Drained Asparagus have 1.8181818181818 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber45.5 g

120%

Boiled and Drained Asparagus have 45.454545454545 g of Fiber per 500 calories, which is 120% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein54.5 g

97%

Boiled and Drained Asparagus have 54.545454545455 g of Protein per 500 calories, which is 97% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Asparagus

Vitamin A1136 μg

126%

RAE, retinol activity equivalents

Boiled and Drained Asparagus have 1136.3636363636 μg of Vitamin A per 500 calories, which is 126% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.7 mg

307%

Thiamine

Boiled and Drained Asparagus have 3.6818181818182 mg of Vitamin B1 per 500 calories, which is 307% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23.16 mg

243%

Riboflavin

Boiled and Drained Asparagus have 3.1590909090909 mg of Vitamin B2 per 500 calories, which is 243% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B324.6 mg

154%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Asparagus have 24.636363636364 mg of Vitamin B3 per 500 calories, which is 154% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.1 mg

102%

Pantothenic acid

Boiled and Drained Asparagus have 5.1136363636364 mg of Vitamin B5 per 500 calories, which is 102% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.8 mg

138%

Pyridoxine

Boiled and Drained Asparagus have 1.7954545454545 mg of Vitamin B6 per 500 calories, which is 138% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B93386 μg

847%

Folates and Folic Acid

Boiled and Drained Asparagus have 3386.3636363636 μg of Vitamin B9 per 500 calories, which is 847% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Asparagus have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C175 mg

194%

Ascorbic acid

Boiled and Drained Asparagus have 175 mg of Vitamin C per 500 calories, which is 194% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Asparagus have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E34 mg

227%

Tocopherols and Tocotrienols

Boiled and Drained Asparagus have 34.090909090909 mg of Vitamin E per 500 calories, which is 227% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1150 μg

958%

Phytomenadione or phylloquinone

Boiled and Drained Asparagus have 1150 μg of Vitamin K per 500 calories, which is 958% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Asparagus

Calcium523 mg

52.3%

Boiled and Drained Asparagus have 522.72727272727 mg of Calcium per 500 calories, which is 52.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.75 mg

417%

Boiled and Drained Asparagus have 3.75 mg of Copper per 500 calories, which is 417% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride498 μg

12.4%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Boiled and Drained Asparagus have 497.72727272727 μg of Fluoride per 500 calories, which is 12.4% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron20.7 mg

259%

Boiled and Drained Asparagus have 20.681818181818 mg of Iron per 500 calories, which is 259% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium318 mg

75.8%

Boiled and Drained Asparagus have 318.18181818182 mg of Magnesium per 500 calories, which is 75.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.5 mg

152%

Boiled and Drained Asparagus have 3.5 mg of Manganese per 500 calories, which is 152% 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

Phosphorus1227 mg

175%

Boiled and Drained Asparagus have 1227.2727272727 mg of Phosphorus per 500 calories, which is 175% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5091 mg

150%

Boiled and Drained Asparagus have 5090.9090909091 mg of Potassium per 500 calories, which is 150% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium139 μg

252%

Boiled and Drained Asparagus have 138.63636363636 μg of Selenium per 500 calories, which is 252% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium318 mg

21.2%

Boiled and Drained Asparagus have 318.18181818182 mg of Sodium per 500 calories, which is 21.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc13.6 mg

124%

Boiled and Drained Asparagus have 13.636363636364 mg of Zinc per 500 calories, which is 124% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2105 g

57%

Boiled and Drained Asparagus have 2105.2272727273 g of Water per 500 calories, which is 57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Asparagus:

500 calories of Cooked Asparagus has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained Asparagus:

500 calories of Cooked Asparagus has outstanding amounts of Copper, Iron, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It is an excellent source of Calcium, Magnesium and Sodium.
It also has a good amount of Fluoride.

Macronutrients in 500 calories of Boiled and Drained Asparagus:

500 calories of Cooked Asparagus has outstanding amounts of Fiber and Protein.
It is an excellent source of Omega 3, Carbohydrate, Sugars and Fructose.
It also has a good amount of Omega 6.
This vegetable has some Fat and Saturated Fat.
It has no Glucose and Sucrose.

Compare Boiled and Drained Asparagus with:

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

Food Info

Nutrients in 500 calories of Cooked Asparagus

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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