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Nutrients in 500 calories of Cooked Frozen Asparagus

Boiled and Drained Frozen Asparagus.

Weight per 500 Calories

Cooked Frozen Asparagus
2778g

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

Macros Ratio

Protein Fat Carbs
51%
16%
33%
500 kcal ▼

Macro Nutrients

Cooked Frozen Asparagus
Energy500 kcal
17.2%
Boiled and Drained Frozen 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
Fat11.7 g
12%
Boiled and Drained Frozen Asparagus have 11.666666666667 g of Fat per 500 calories, which is 12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.67 g
8.33%
Boiled and Drained Frozen Asparagus have 2.6666666666667 g of Saturated Fat per 500 calories, which is 8.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.28 g
17.4%
Boiled and Drained Frozen Asparagus have 0.27777777777778 g of Omega 3 per 500 calories, which is 17.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 64.86 g
28.6%
Boiled and Drained Frozen Asparagus have 4.8611111111111 g of Omega 6 per 500 calories, which is 28.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Frozen 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
Carbohydrate53.3 g
41%
Boiled and Drained Frozen Asparagus have 53.333333333333 g of Carbohydrate per 500 calories, which is 41% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.9 g
12.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Frozen Asparagus have 8.8888888888889 g of Sugars per 500 calories, which is 12.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber44.4 g
117%
Boiled and Drained Frozen Asparagus have 44.444444444444 g of Fiber per 500 calories, which is 117% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein82 g
146%
Boiled and Drained Frozen Asparagus have 81.944444444444 g of Protein per 500 calories, which is 146% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Asparagus
Vitamin A1111 μg
123%
RAE, retinol activity equivalents
Boiled and Drained Frozen Asparagus have 1111.1111111111 μg of Vitamin A per 500 calories, which is 123% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.8 mg
150%
Thiamine
Boiled and Drained Frozen Asparagus have 1.8055555555556 mg of Vitamin B1 per 500 calories, which is 150% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.86 mg
220%
Riboflavin
Boiled and Drained Frozen Asparagus have 2.8611111111111 mg of Vitamin B2 per 500 calories, which is 220% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B329 mg
180%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Frozen Asparagus have 28.833333333333 mg of Vitamin B3 per 500 calories, which is 180% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.4 mg
87.8%
Pantothenic acid
Boiled and Drained Frozen Asparagus have 4.3888888888889 mg of Vitamin B5 per 500 calories, which is 87.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.56 mg
42.7%
Pyridoxine
Boiled and Drained Frozen Asparagus have 0.55555555555556 mg of Vitamin B6 per 500 calories, which is 42.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B93750 μg
938%
Folates and Folic Acid
Boiled and Drained Frozen Asparagus have 3750 μg of Vitamin B9 per 500 calories, which is 938% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Frozen 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 C678 mg
753%
Ascorbic acid
Boiled and Drained Frozen Asparagus have 677.77777777778 mg of Vitamin C per 500 calories, which is 753% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Frozen 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 E33.3 mg
222%
Tocopherols and Tocotrienols
Boiled and Drained Frozen Asparagus have 33.333333333333 mg of Vitamin E per 500 calories, which is 222% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2222 μg
1852%
Phytomenadione or phylloquinone
Boiled and Drained Frozen Asparagus have 2222.2222222222 μg of Vitamin K per 500 calories, which is 1852% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Asparagus
Calcium500 mg
50%
Boiled and Drained Frozen Asparagus have 500 mg of Calcium per 500 calories, which is 50% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.9 mg
324%
Boiled and Drained Frozen Asparagus have 2.9166666666667 mg of Copper per 500 calories, which is 324% 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
Iron15.6 mg
194%
Boiled and Drained Frozen Asparagus have 15.555555555556 mg of Iron per 500 calories, which is 194% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium278 mg
66%
Boiled and Drained Frozen Asparagus have 277.77777777778 mg of Magnesium per 500 calories, which is 66% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.9 mg
169%
Boiled and Drained Frozen Asparagus have 3.8888888888889 mg of Manganese per 500 calories, which is 169% 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
Phosphorus1361 mg
194%
Boiled and Drained Frozen Asparagus have 1361.1111111111 mg of Phosphorus per 500 calories, which is 194% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium4778 mg
141%
Boiled and Drained Frozen Asparagus have 4777.7777777778 mg of Potassium per 500 calories, which is 141% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium108 μg
197%
Boiled and Drained Frozen Asparagus have 108.33333333333 μg of Selenium per 500 calories, which is 197% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium83.3 mg
5.56%
Boiled and Drained Frozen Asparagus have 83.333333333333 mg of Sodium per 500 calories, which is 5.56% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc11.4 mg
104%
Boiled and Drained Frozen Asparagus have 11.388888888889 mg of Zinc per 500 calories, which is 104% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2614 g
70.6%
Boiled and Drained Frozen Asparagus have 2613.8888888889 g of Water per 500 calories, which is 70.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled and Drained Frozen Asparagus:
Minerals in 500 calories of Boiled and Drained Frozen Asparagus:
Macronutrients in 500 calories of Boiled and Drained Frozen Asparagus:



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