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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%
4%
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
0%
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%
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
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

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
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
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
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
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 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
0%
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
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
0%
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
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
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
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 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 and Sugars. It also has a good amount of Omega 3. This vegetable has some Fat, Saturated Fat and Omega 6.



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