Nutrients in 7 ounces of Asparagus

Raw Asparagus (Asparagus officinalis).

Macros Ratio

Protein Fat Carbs

35%

61%

7 oz ▼

Macro Nutrients

Asparagus

Energy39.7 kcal

1.37%

Raw Asparagus have 39.6893 kcal of Energy per 7 ounces, which is 1.37% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.24 g

0.25%

Raw Asparagus have 0.2381358 g of Fat per 7 ounces, which is 0.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.079 g

0.25%

Raw Asparagus have 0.0793786 g of Saturated Fat per 7 ounces, which is 0.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.02 g

1.24%

Raw Asparagus have 0.01984465 g of Omega 3 per 7 ounces, which is 1.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.079 g

0.47%

Raw Asparagus have 0.0793786 g of Omega 6 per 7 ounces, which is 0.47% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate7.7 g

5.92%

Raw Asparagus have 7.6997242 g of Carbohydrate per 7 ounces, which is 5.92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.73 g

5.15%

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

Raw Asparagus have 3.7307942 g of Sugars per 7 ounces, which is 5.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2 g

2.74%

≤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 1.984465 g of Fructose per 7 ounces, which is 2.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.3 g

Raw Asparagus have 1.28990225 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.46 g

Raw Asparagus have 0.45642695 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber4.17 g

11%

Raw Asparagus have 4.1673765 g of Fiber per 7 ounces, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.37 g

7.8%

Raw Asparagus have 4.365823 g of Protein per 7 ounces, which is 7.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Asparagus

Vitamin A75.4 μg

8.38%

RAE, retinol activity equivalents

Raw Asparagus have 75.40967 μg of Vitamin A per 7 ounces, which is 8.38% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg

23.6%

Thiamine

Raw Asparagus have 0.283778495 mg of Vitamin B1 per 7 ounces, which is 23.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg

21.5%

Riboflavin

Raw Asparagus have 0.279809565 mg of Vitamin B2 per 7 ounces, which is 21.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.94 mg

12%

Niacin, nicotinic acid, niacinamide

Raw Asparagus have 1.94080677 mg of Vitamin B3 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.54 mg

11%

Pantothenic acid

Raw Asparagus have 0.54374341 mg of Vitamin B5 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

14%

Pyridoxine

Raw Asparagus have 0.180586315 mg of Vitamin B6 per 7 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9103 μg

25.8%

Folates and Folic Acid

Raw Asparagus have 103.19218 μg of Vitamin B9 per 7 ounces, which is 25.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C11 mg

12.3%

Ascorbic acid

Raw Asparagus have 11.113004 mg of Vitamin C per 7 ounces, which is 12.3% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.24 mg

15%

Tocopherols and Tocotrienols

Raw Asparagus have 2.24244545 mg of Vitamin E per 7 ounces, which is 15% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K82.6 μg

68.8%

Phytomenadione or phylloquinone

Raw Asparagus have 82.553744 μg of Vitamin K per 7 ounces, which is 68.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Asparagus

Calcium47.6 mg

4.76%

Raw Asparagus have 47.62716 mg of Calcium per 7 ounces, which is 4.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.38 mg

41.7%

Raw Asparagus have 0.375063885 mg of Copper per 7 ounces, which is 41.7% 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

Iron4.25 mg

53%

Raw Asparagus have 4.2467551 mg of Iron per 7 ounces, which is 53% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium27.8 mg

6.6%

Raw 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

Manganese0.31 mg

13.6%

Raw Asparagus have 0.31354547 mg of Manganese per 7 ounces, which is 13.6% 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

Phosphorus103 mg

14.7%

Raw Asparagus have 103.19218 mg of Phosphorus per 7 ounces, which is 14.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium401 mg

11.8%

Raw Asparagus have 400.86193 mg of Potassium per 7 ounces, which is 11.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.56 μg

8.3%

Raw Asparagus have 4.5642695 μg of Selenium per 7 ounces, which is 8.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Raw Asparagus have 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.07 mg

9.74%

Raw Asparagus have 1.0716111 mg of Zinc per 7 ounces, which is 9.74% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water185 g

Raw Asparagus have 184.9918273 g of Water per 7 ounces, which is 5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Asparagus:

7 ounces of Asparagus is an excellent source of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K.
It 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 Raw Asparagus:

7 ounces of Asparagus is an excellent source of Copper and Iron.
It has a good amount of Manganese, Phosphorus, Potassium, Selenium and Zinc.
It also has some Calcium and Magnesium.
It has no Sodium.

Macronutrients in 7 ounces of Raw Asparagus:

7 ounces of Asparagus has a good amount of Fiber and Protein.
It has some Carbohydrate, Sugars and Fructose.
While 7 ounces of product has trace amounts of Omega 3, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Asparagus with:

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

Food Info

Nutrients in 7 ounces of Asparagus

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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