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Nutrients in 100 grams of Cooked Asparagus

Boiled and Drained Asparagus.

Macros Ratio

Protein Fat Carbs
34%
7%
59%
100 g ▼

Macro Nutrients

Cooked Asparagus
Energy22 kcal
0.76%
Boiled and Drained Asparagus have 22 kcal of Energy per 100 grams, which is 0.76% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.22 g
0.23%
Boiled and Drained Asparagus have 0.22 g of Fat per 100 grams, which is 0.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.048 g
0.15%
Boiled and Drained Asparagus have 0.048 g of Saturated Fat per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.029 g
1.8%
Boiled and Drained Asparagus have 0.029 g of Omega 3 per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.076 g
0.45%
Boiled and Drained Asparagus have 0.076 g of Omega 6 per 100 grams, which is 0.45% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Asparagus have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate4.1 g
3.16%
Boiled and Drained Asparagus have 4.11 g of Carbohydrate per 100 grams, which is 3.16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.3 g
1.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Asparagus have 1.3 g of Sugars per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.79 g
1.1%
≤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 0.79 g of Fructose per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.42 g
%
Boiled and Drained Asparagus have 0.42 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.08 g
%
Boiled and Drained Asparagus have 0.08 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber2 g
5.26%
Boiled and Drained Asparagus have 2 g of Fiber per 100 grams, which is 5.26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.4 g
4.3%
Boiled and Drained Asparagus have 2.4 g of Protein per 100 grams, which is 4.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Cooked Asparagus
Vitamin A50 μg
5.56%
RAE, retinol activity equivalents
Boiled and Drained Asparagus have 50 μg of Vitamin A per 100 grams, which is 5.56% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B10.16 mg
13.5%
Thiamine
Boiled and Drained Asparagus have 0.162 mg of Vitamin B1 per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.14 mg
10.7%
Riboflavin
Boiled and Drained Asparagus have 0.139 mg of Vitamin B2 per 100 grams, which is 10.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B31.1 mg
6.78%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Asparagus have 1.084 mg of Vitamin B3 per 100 grams, which is 6.78% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B50.23 mg
4.5%
Pantothenic acid
Boiled and Drained Asparagus have 0.225 mg of Vitamin B5 per 100 grams, which is 4.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Vitamin B60.079 mg
6.08%
Pyridoxine
Boiled and Drained Asparagus have 0.079 mg of Vitamin B6 per 100 grams, which is 6.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9149 μg
37.3%
Folates and Folic Acid
Boiled and Drained Asparagus have 149 μg of Vitamin B9 per 100 grams, which is 37.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Asparagus have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C7.7 mg
8.56%
Ascorbic acid
Boiled and Drained Asparagus have 7.7 mg of Vitamin C per 100 grams, which is 8.56% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Asparagus have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E1.5 mg
10%
Tocopherols and Tocotrienols
Boiled and Drained Asparagus have 1.5 mg of Vitamin E per 100 grams, which is 10% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K50.6 μg
42%
Phytomenadione or phylloquinone
Boiled and Drained Asparagus have 50.6 μg of Vitamin K per 100 grams, which is 42% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Asparagus
Calcium23 mg
2.3%
Boiled and Drained Asparagus have 23 mg of Calcium per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.17 mg
18.3%
Boiled and Drained Asparagus have 0.165 mg of Copper per 100 grams, which is 18.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride22 μg
0.55%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Boiled and Drained Asparagus have 21.9 μg of Fluoride per 100 grams, which is 0.55% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron0.91 mg
11.4%
Boiled and Drained Asparagus have 0.91 mg of Iron per 100 grams, which is 11.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium14 mg
3.33%
Boiled and Drained Asparagus have 14 mg of Magnesium per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.15 mg
6.7%
Boiled and Drained Asparagus have 0.154 mg of Manganese per 100 grams, which is 6.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus54 mg
7.7%
Boiled and Drained Asparagus have 54 mg of Phosphorus per 100 grams, which is 7.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium224 mg
6.6%
Boiled and Drained Asparagus have 224 mg of Potassium per 100 grams, which is 6.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6.1 μg
11%
Boiled and Drained Asparagus have 6.1 μg of Selenium per 100 grams, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium14 mg
0.93%
Boiled and Drained Asparagus have 14 mg of Sodium per 100 grams, which is 0.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.6 mg
5.45%
Boiled and Drained Asparagus have 0.6 mg of Zinc per 100 grams, which is 5.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water93 g
2.5%
Boiled and Drained Asparagus have 92.63 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Boiled and Drained Asparagus:
100 grams of Cooked Asparagus is an excellent source of Vitamin B9 and Vitamin K. It has a good amount of Vitamin B1, Vitamin B2, Vitamin C and Vitamin E. It also has some Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B6. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Boiled and Drained Asparagus:
100 grams of Cooked Asparagus has a good amount of Copper, Iron, Phosphorus and Selenium. It has some Magnesium, Manganese, Potassium and Zinc. While 100 grams of product has trace amounts of Calcium and Sodium, it has no Fluoride.
Macronutrients in 100 grams of Boiled and Drained Asparagus:
100 grams of Cooked Asparagus has some Carbohydrate, Fiber and Protein. While 100 grams of product has trace amounts of Omega 3, Sugars and Fructose, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.



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