Food Nutrient Profile - Canned Asparagus

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Nutrients in 100 grams of Canned Asparagus

Canned Asparagus Solids.

Macros Ratio

Protein Fat Carbs
35%
24%
41%
100 g ▼

Macro Nutrients

Canned Asparagus
Energy19 kcal
0.66%
Canned Asparagus Solids provide 19kcal of Energy per 100 grams, meeting 0.66% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.65 g
0.67%
Canned Asparagus Solids provide 0.65g of Fat per 100 grams, meeting 0.67% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.15 g
0.46%
Canned Asparagus Solids provide 0.15g of Saturated Fat per 100 grams, meeting 0.46% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.015 g
0.94%
Canned Asparagus Solids provide 0.015g of Omega 3 per 100 grams, meeting 0.94% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.27 g
1.6%
Canned Asparagus Solids provide 0.27g of Omega 6 per 100 grams, meeting 1.6% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Canned Asparagus Solids provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate2.46 g
1.9%
Canned Asparagus Solids provide 2.46g of Carbohydrate per 100 grams, meeting 1.9% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars1.06 g
1.46%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Canned Asparagus Solids provide 1.06g of Sugars per 100 grams, meeting 1.46% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber1.6 g
4.2%
Canned Asparagus Solids provide 1.6g of Fiber per 100 grams, meeting 4.2% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein2.14 g
3.82%
Canned Asparagus Solids provide 2.14g of Protein per 100 grams, meeting 3.82% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Canned Asparagus
Vitamin A41 μg
4.56%
RAE, retinol activity equivalents
Canned Asparagus Solids provide 41μg of Vitamin A per 100 grams, meeting 4.56% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.061 mg
5.1%
Thiamine
Canned Asparagus Solids provide 0.061mg of Vitamin B1 per 100 grams, meeting 5.1% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.1 mg
7.7%
Riboflavin
Canned Asparagus Solids provide 0.1mg of Vitamin B2 per 100 grams, meeting 7.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.95 mg
5.96%
Niacin, nicotinic acid, niacinamide
Canned Asparagus Solids provide 0.95mg of Vitamin B3 per 100 grams, meeting 5.96% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.14 mg
2.8%
Pantothenic acid
Canned Asparagus Solids provide 0.14mg of Vitamin B5 per 100 grams, meeting 2.8% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.11 mg
8.46%
Pyridoxine
Canned Asparagus Solids provide 0.11mg of Vitamin B6 per 100 grams, meeting 8.46% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B996 μg
24%
Folates and Folic Acid
Canned Asparagus Solids provide 96μg of Vitamin B9 per 100 grams, meeting 24% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Canned Asparagus Solids provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C18.4 mg
20.4%
Ascorbic acid
Canned Asparagus Solids provide 18.4mg of Vitamin C per 100 grams, meeting 20.4% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Canned Asparagus Solids provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E1.22 mg
8.13%
Tocopherols and Tocotrienols
Canned Asparagus Solids provide 1.22mg of Vitamin E per 100 grams, meeting 8.13% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K41.3 μg
34.4%
Phytomenadione or phylloquinone
Canned Asparagus Solids provide 41.3μg of Vitamin K per 100 grams, meeting 34.4% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Canned Asparagus
Calcium16 mg
1.6%
Canned Asparagus Solids provide 16mg of Calcium per 100 grams, meeting 1.6% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.096 mg
10.7%
Canned Asparagus Solids provide 0.096mg of Copper per 100 grams, meeting 10.7% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.83 mg
23%
Canned Asparagus Solids provide 1.83mg of Iron per 100 grams, meeting 23% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium10 mg
2.4%
Canned Asparagus Solids provide 10mg of Magnesium per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.17 mg
7.4%
Canned Asparagus Solids provide 0.17mg of Manganese per 100 grams, meeting 7.4% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus43 mg
6.14%
Canned Asparagus Solids provide 43mg of Phosphorus per 100 grams, meeting 6.14% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium172 mg
5.06%
Canned Asparagus Solids provide 172mg of Potassium per 100 grams, meeting 5.06% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.7 μg
3.1%
Canned Asparagus Solids provide 1.7μg of Selenium per 100 grams, meeting 3.1% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium287 mg
19%
Canned Asparagus Solids provide 287mg of Sodium per 100 grams, meeting 19% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.4 mg
3.64%
Canned Asparagus Solids provide 0.4mg of Zinc per 100 grams, meeting 3.64% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water94 g
2.54%
Canned Asparagus Solids provide 94g of Water per 100 grams, meeting 2.54% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutritional Benefits of Canned Asparagus | 100g

Discover the nutritional data for canned asparagus solids, including macro and micronutrients, in a 100g serving. Learn about the health benefits and dietary value of this popular vegetable.

Discover the Nutritional Power of Canned Asparagus

Vitamins in 100 Grams of Canned Asparagus Solids

Canned asparagus is a nutritional powerhouse, especially when it comes to vitamins. In just 100 grams, you'll find:

Minerals in 100 Grams of Canned Asparagus Solids

When it comes to minerals, canned asparagus doesn't disappoint. In 100 grams, you'll get:

Macronutrients in 100 Grams of Canned Asparagus Solids

Canned asparagus is also a great addition to your diet for its macronutrient profile. In 100 grams, you'll find:

Conclusion

Canned asparagus is a versatile and nutrient-rich food that can easily be incorporated into a whole-food, plant-based diet. Whether you're looking to boost your vitamin intake, support your mineral needs, or add some fiber and protein to your meals, canned asparagus is an excellent choice. Enjoy it in salads, soups, or as a simple side dish to reap its many health benefits!

Frequently Asked Questions about Canned Asparagus

What are the health benefits of Canned Asparagus?

Canned asparagus can be a convenient option, but it may have slightly lower nutritional value compared to fresh asparagus. It still provides important nutrients such as fiber, vitamins A, C, E, and K, as well as minerals like folate and potassium. However, be mindful of the added salt and potential loss of some nutrients during the canning process. It's best to choose low-sodium options and incorporate a variety of fresh, frozen, and canned vegetables for a well-rounded diet.

Are there any potential risks or side effects of consuming Canned Asparagus?

Canned asparagus can be higher in sodium compared to fresh asparagus due to the preservation process. Excessive sodium intake can lead to high blood pressure and other health issues. Additionally, canned asparagus may have lower nutrient content compared to fresh asparagus. It is always recommended to choose fresh or frozen vegetables over canned options for optimal nutrition.

Can I lose weight by eating more Canned Asparagus?

While canned asparagus can be a convenient option, it is important to note that weight loss is not solely determined by one specific food. To effectively lose weight, it is essential to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Additionally, incorporating regular physical activity and staying hydrated are key components of a successful weight loss journey.

Can I gain more muscles by eating more Canned Asparagus if I train consistently?

Canned asparagus can be a good source of nutrients like fiber, vitamins, and minerals, but it may not be the most effective food for muscle gain. To build muscle, it's important to focus on consuming adequate protein from sources like legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains. Additionally, ensuring you have a well-rounded diet with a variety of fruits, vegetables, whole grains, and healthy fats will support your muscle-building efforts. Consistent training, proper rest, and adequate protein intake are key factors in gaining muscle mass.

Can I eat Canned Asparagus if I have diabetes?

Yes, you can eat canned asparagus if you have diabetes. However, it's important to check the label for added salt or sugar. Canned vegetables can sometimes have added sodium or sweeteners, which may not be ideal for managing diabetes. Opt for low-sodium or no-sugar-added varieties when possible. Asparagus is a good source of fiber, vitamins, and minerals, making it a healthy choice for a diabetic diet.

Can I consume Canned Asparagus if I am on a Keto diet?

Yes, you can consume canned asparagus on a Keto diet. However, it is important to check the label for any added sugars or preservatives that may not align with the Keto diet. Fresh asparagus is always a better option as it is less processed and retains more nutrients.

Can I eat Canned Asparagus if I am on a low fat diet?

Yes, you can eat canned asparagus on a low-fat diet. Canned asparagus is a good source of fiber, vitamins, and minerals, and can be a healthy addition to your diet. Just be sure to choose varieties that are low in sodium and avoid those packed in oil or heavy sauces to keep the fat content low.

What is the environmental impact of producing Canned Asparagus?

The environmental impact of producing canned asparagus includes energy consumption for processing and transportation, water usage for irrigation, and potential pesticide use. Canned foods also often involve packaging materials that contribute to waste. Opting for fresh or frozen asparagus can be a more sustainable choice as they typically have a lower environmental footprint.




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