Boiled and Drained Asparagus have 43.65823 kcal of Energy per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Boiled and Drained Asparagus have 0.4365823 g of Fat per 7 ounces, which is 0.45% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.09525432 g of Saturated Fat per 7 ounces, which is 0.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.057549485 g of Omega 3 per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.15081934 g of Omega 6 per 7 ounces, which is 0.89% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Boiled and Drained Asparagus have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Boiled and Drained Asparagus have 8.15615115 g of Carbohydrate per 7 ounces, which is 6.27% 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 2.5798045 g of Sugars per 7 ounces, which is 3.56% 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 1.56772735 g of Fructose per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.8334753 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.1587572 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Boiled and Drained Asparagus have 3.96893 g of Fiber per 7 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Boiled and Drained Asparagus have 4.762716 g of Protein per 7 ounces, which is 8.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Boiled and Drained Asparagus have 99.22325 μg of Vitamin A per 7 ounces, which is 11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Boiled and Drained Asparagus have 0.32148333 mg of Vitamin B1 per 7 ounces, which is 26.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Boiled and Drained Asparagus have 0.275840635 mg of Vitamin B2 per 7 ounces, which is 21.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Boiled and Drained Asparagus have 2.15116006 mg of Vitamin B3 per 7 ounces, which is 13.4% 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 0.446504625 mg of Vitamin B5 per 7 ounces, which is 8.93% 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 0.156772735 mg of Vitamin B6 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Boiled and Drained Asparagus have 295.685285 μg of Vitamin B9 per 7 ounces, which is 74% 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 7 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 15.2803805 mg of Vitamin C per 7 ounces, which is 17% 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 7 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 2.9766975 mg of Vitamin E per 7 ounces, which is 20% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Boiled and Drained Asparagus have 100.413929 μg of Vitamin K per 7 ounces, which is 83.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Boiled and Drained Asparagus have 45.642695 mg of Calcium per 7 ounces, which is 4.56% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Boiled and Drained Asparagus have 0.327436725 mg of Copper per 7 ounces, which is 36.4% 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 43.4597835 μg of Fluoride per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Boiled and Drained Asparagus have 1.80586315 mg of Iron per 7 ounces, which is 22.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Boiled and Drained Asparagus have 27.78251 mg of Magnesium per 7 ounces, which is 6.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Boiled and Drained Asparagus have 0.30560761 mg of Manganese per 7 ounces, which is 13.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Boiled and Drained Asparagus have 107.16111 mg of Phosphorus per 7 ounces, which is 15.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Boiled and Drained Asparagus have 444.52016 mg of Potassium per 7 ounces, which is 13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Boiled and Drained Asparagus have 12.1052365 μg of Selenium per 7 ounces, which is 22% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Boiled and Drained Asparagus have 27.78251 mg of Sodium per 7 ounces, which is 1.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Boiled and Drained Asparagus have 1.190679 mg of Zinc per 7 ounces, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Boiled and Drained Asparagus have 183.82099295 g of Water per 7 ounces, which is 4.97% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Boiled and Drained Asparagus:
7 ounces of Cooked Asparagus has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B9.
It also has a good amount of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E.
It has no Vitamin B12 and Vitamin D.
Minerals in 7 ounces of Boiled and Drained Asparagus:
7 ounces of Cooked Asparagus is an excellent source of Copper, Iron and Selenium.
It has a good amount of Manganese, Phosphorus, Potassium and Zinc.
It also has some Calcium and Magnesium.
The product has trace amounts of Fluoride and Sodium.
Macronutrients in 7 ounces of Boiled and Drained Asparagus:
7 ounces of Cooked Asparagus has a good amount of Fiber and Protein.
It has some Omega 3, Carbohydrate and Sugars.
While 7 ounces of product has trace amounts of Omega 6 and Fructose, it has no Fat, Saturated Fat, Glucose and Sucrose.