Nutrients in 500 calories of Asparagus

Raw Asparagus (Asparagus officinalis).

Weight per 500 Calories

Asparagus

2500g

Raw Asparagus has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

35%

61%

500 kcal ▼

Macro Nutrients

Asparagus

Energy500 kcal

17.2%

Raw 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

Fat3 g

3.1%

Raw Asparagus have 3 g of Fat per 500 calories, which is 3.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1 g

3.13%

Raw Asparagus have 1 g of Saturated Fat per 500 calories, which is 3.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.25 g

15.6%

Raw Asparagus have 0.25 g of Omega 3 per 500 calories, which is 15.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61 g

5.9%

Raw Asparagus have 1 g of Omega 6 per 500 calories, which is 5.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate97 g

74.6%

Raw Asparagus have 97 g of Carbohydrate per 500 calories, which is 74.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars47 g

65%

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

Raw Asparagus have 47 g of Sugars per 500 calories, which is 65% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose25 g

34.5%

≤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]

Raw Asparagus have 25 g of Fructose per 500 calories, which is 34.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose16.3 g

Raw Asparagus have 16.25 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose5.75 g

Raw Asparagus have 5.75 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber52.5 g

138%

Raw Asparagus have 52.5 g of Fiber per 500 calories, which is 138% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein55 g

98%

Raw Asparagus have 55 g of Protein per 500 calories, which is 98% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Asparagus

Vitamin A950 μg

106%

RAE, retinol activity equivalents

Raw Asparagus have 950 μg of Vitamin A per 500 calories, which is 106% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.58 mg

298%

Thiamine

Raw Asparagus have 3.575 mg of Vitamin B1 per 500 calories, which is 298% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23.53 mg

271%

Riboflavin

Raw Asparagus have 3.525 mg of Vitamin B2 per 500 calories, which is 271% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B324.5 mg

153%

Niacin, nicotinic acid, niacinamide

Raw Asparagus have 24.45 mg of Vitamin B3 per 500 calories, which is 153% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.85 mg

137%

Pantothenic acid

Raw Asparagus have 6.85 mg of Vitamin B5 per 500 calories, which is 137% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.28 mg

175%

Pyridoxine

Raw Asparagus have 2.275 mg of Vitamin B6 per 500 calories, which is 175% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91300 μg

325%

Folates and Folic Acid

Raw Asparagus have 1300 μg of Vitamin B9 per 500 calories, which is 325% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C140 mg

156%

Ascorbic acid

Raw Asparagus have 140 mg of Vitamin C per 500 calories, which is 156% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E28.3 mg

188%

Tocopherols and Tocotrienols

Raw Asparagus have 28.25 mg of Vitamin E per 500 calories, which is 188% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1040 μg

867%

Phytomenadione or phylloquinone

Raw Asparagus have 1040 μg of Vitamin K per 500 calories, which is 867% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Asparagus

Calcium600 mg

60%

Raw Asparagus have 600 mg of Calcium per 500 calories, which is 60% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper4.73 mg

525%

Raw Asparagus have 4.725 mg of Copper per 500 calories, which is 525% 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

Iron53.5 mg

669%

Raw Asparagus have 53.5 mg of Iron per 500 calories, which is 669% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium350 mg

83.3%

Raw Asparagus have 350 mg of Magnesium per 500 calories, which is 83.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.95 mg

172%

Raw Asparagus have 3.95 mg of Manganese per 500 calories, which is 172% 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

Phosphorus1300 mg

186%

Raw Asparagus have 1300 mg of Phosphorus per 500 calories, which is 186% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5050 mg

149%

Raw Asparagus have 5050 mg of Potassium per 500 calories, which is 149% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium57.5 μg

105%

Raw Asparagus have 57.5 μg of Selenium per 500 calories, which is 105% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium50 mg

3.33%

Raw Asparagus have 50 mg of Sodium per 500 calories, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc13.5 mg

123%

Raw Asparagus have 13.5 mg of Zinc per 500 calories, which is 123% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2331 g

63%

Raw Asparagus have 2330.5 g of Water per 500 calories, which is 63% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Asparagus:

500 calories of 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 Raw Asparagus:

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

Macronutrients in 500 calories of Raw Asparagus:

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

Compare Raw Asparagus with:

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

Food Info

Nutrients in 500 calories of Asparagus

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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