Boiled and Drained Asparagus have 31.18445 kcal of Energy per 5 ounces, which is 1.08% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Boiled and Drained Asparagus have 0.3118445 g of Fat per 5 ounces, which is 0.32% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.0680388 g of Saturated Fat per 5 ounces, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.041106775 g of Omega 3 per 5 ounces, which is 2.57% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.1077281 g of Omega 6 per 5 ounces, which is 0.63% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Boiled and Drained Asparagus have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Boiled and Drained Asparagus have 5.82582225 g of Carbohydrate per 5 ounces, which is 4.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Asparagus have 1.8427175 g of Sugars per 5 ounces, which is 2.54% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
≤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 1.11980525 g of Fructose per 5 ounces, which is 1.54% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.5953395 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Boiled and Drained Asparagus have 2.83495 g of Fiber per 5 ounces, which is 7.46% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Boiled and Drained Asparagus have 3.40194 g of Protein per 5 ounces, which is 6.07% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Boiled and Drained Asparagus have 70.87375 μg of Vitamin A per 5 ounces, which is 7.87% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Boiled and Drained Asparagus have 0.22963095 mg of Vitamin B1 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Boiled and Drained Asparagus have 0.197029025 mg of Vitamin B2 per 5 ounces, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Boiled and Drained Asparagus have 1.5365429 mg of Vitamin B3 per 5 ounces, which is 9.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Boiled and Drained Asparagus have 0.318931875 mg of Vitamin B5 per 5 ounces, which is 6.38% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Boiled and Drained Asparagus have 0.111980525 mg of Vitamin B6 per 5 ounces, which is 8.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Boiled and Drained Asparagus have 211.203775 μg of Vitamin B9 per 5 ounces, which is 53% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Boiled and Drained Asparagus have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Boiled and Drained Asparagus have 10.9145575 mg of Vitamin C per 5 ounces, which is 12% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Boiled and Drained Asparagus have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Boiled and Drained Asparagus have 2.1262125 mg of Vitamin E per 5 ounces, which is 14% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Boiled and Drained Asparagus have 71.724235 μg of Vitamin K per 5 ounces, which is 59.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Boiled and Drained Asparagus have 32.601925 mg of Calcium per 5 ounces, which is 3.26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Boiled and Drained Asparagus have 0.233883375 mg of Copper per 5 ounces, which is 26% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Boiled and Drained Asparagus have 31.0427025 μg of Fluoride per 5 ounces, which is 0.78% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Boiled and Drained Asparagus have 1.28990225 mg of Iron per 5 ounces, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Boiled and Drained Asparagus have 19.84465 mg of Magnesium per 5 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Boiled and Drained Asparagus have 0.21829115 mg of Manganese per 5 ounces, which is 9.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Boiled and Drained Asparagus have 76.54365 mg of Phosphorus per 5 ounces, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Boiled and Drained Asparagus have 317.5144 mg of Potassium per 5 ounces, which is 9.34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Boiled and Drained Asparagus have 8.6465975 μg of Selenium per 5 ounces, which is 15.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Boiled and Drained Asparagus have 19.84465 mg of Sodium per 5 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Boiled and Drained Asparagus have 0.850485 mg of Zinc per 5 ounces, which is 7.73% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Boiled and Drained Asparagus have 131.30070925 g of Water per 5 ounces, which is 3.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Boiled and Drained Asparagus:
5 ounces of Cooked Asparagus is an excellent source of Vitamin B9 and Vitamin K.
It has a good amount of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin E.
It also has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.
Minerals in 5 ounces of Boiled and Drained Asparagus:
5 ounces of Cooked Asparagus is an excellent source of Copper.
It has a good amount of Iron, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It also has some Calcium and Magnesium.
The product has trace amounts of Fluoride and Sodium.
Macronutrients in 5 ounces of Boiled and Drained Asparagus:
5 ounces of Cooked Asparagus has a good amount of Fiber.
It has some Omega 3, Carbohydrate, Sugars and Protein.
While 5 ounces of product has trace amounts of Fructose, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.