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Nutrients in 100 grams of Cooked Frozen Asparagus

Boiled and Drained Frozen Asparagus.

Macros Ratio

Protein Fat Carbs
51%
16%
33%
100 g ▼

Macro Nutrients

Cooked Frozen Asparagus
Energy18 kcal
0.62%
Boiled and Drained Frozen Asparagus have 18 kcal of Energy per 100 grams, which is 0.62% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.42 g
0.43%
Boiled and Drained Frozen Asparagus have 0.42 g of Fat per 100 grams, which is 0.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.096 g
0.3%
Boiled and Drained Frozen Asparagus have 0.096 g of Saturated Fat per 100 grams, which is 0.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.01 g
0.63%
Boiled and Drained Frozen Asparagus have 0.01 g of Omega 3 per 100 grams, which is 0.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.18 g
1.03%
Boiled and Drained Frozen Asparagus have 0.175 g of Omega 6 per 100 grams, which is 1.03% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Frozen 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
Carbohydrate1.92 g
1.48%
Boiled and Drained Frozen Asparagus have 1.92 g of Carbohydrate per 100 grams, which is 1.48% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.32 g
0.44%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Frozen Asparagus have 0.32 g of Sugars per 100 grams, which is 0.44% of the Recommended Dietary Allowance of 72.5g per day 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%
Boiled and Drained Frozen Asparagus have 1.6 g of Fiber per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.95 g
5.27%
Boiled and Drained Frozen Asparagus have 2.95 g of Protein per 100 grams, which is 5.27% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Cooked Frozen Asparagus
Vitamin A40 μg
4.44%
RAE, retinol activity equivalents
Boiled and Drained Frozen Asparagus have 40 μg of Vitamin A per 100 grams, which is 4.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B10.065 mg
5.4%
Thiamine
Boiled and Drained Frozen Asparagus have 0.065 mg of Vitamin B1 per 100 grams, which is 5.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.1 mg
7.92%
Riboflavin
Boiled and Drained Frozen Asparagus have 0.103 mg of Vitamin B2 per 100 grams, which is 7.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B31.04 mg
6.5%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Frozen Asparagus have 1.038 mg of Vitamin B3 per 100 grams, which is 6.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B50.16 mg
3.16%
Pantothenic acid
Boiled and Drained Frozen Asparagus have 0.158 mg of Vitamin B5 per 100 grams, which is 3.16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Vitamin B60.02 mg
1.54%
Pyridoxine
Boiled and Drained Frozen Asparagus have 0.02 mg of Vitamin B6 per 100 grams, which is 1.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9135 μg
33.8%
Folates and Folic Acid
Boiled and Drained Frozen Asparagus have 135 μg of Vitamin B9 per 100 grams, which is 33.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Frozen 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 C24.4 mg
27%
Ascorbic acid
Boiled and Drained Frozen Asparagus have 24.4 mg of Vitamin C per 100 grams, which is 27% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Frozen 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 E1.2 mg
8%
Tocopherols and Tocotrienols
Boiled and Drained Frozen Asparagus have 1.2 mg of Vitamin E per 100 grams, which is 8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K80 μg
66.7%
Phytomenadione or phylloquinone
Boiled and Drained Frozen Asparagus have 80 μg of Vitamin K per 100 grams, which is 66.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Asparagus
Calcium18 mg
1.8%
Boiled and Drained Frozen Asparagus have 18 mg of Calcium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.11 mg
11.7%
Boiled and Drained Frozen Asparagus have 0.105 mg of Copper per 100 grams, which is 11.7% of the Recommended Dietary Allowance of 0.9mg per day 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
Iron0.56 mg
7%
Boiled and Drained Frozen Asparagus have 0.56 mg of Iron per 100 grams, which is 7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium10 mg
2.4%
Boiled and Drained Frozen Asparagus have 10 mg of Magnesium per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.14 mg
6.1%
Boiled and Drained Frozen Asparagus have 0.14 mg of Manganese per 100 grams, which is 6.1% 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
Phosphorus49 mg
7%
Boiled and Drained Frozen Asparagus have 49 mg of Phosphorus per 100 grams, which is 7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium172 mg
5.06%
Boiled and Drained Frozen Asparagus have 172 mg of Potassium per 100 grams, which is 5.06% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.9 μg
7.1%
Boiled and Drained Frozen Asparagus have 3.9 μg of Selenium per 100 grams, which is 7.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3 mg
0.2%
Boiled and Drained Frozen Asparagus have 3 mg of Sodium per 100 grams, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.41 mg
3.73%
Boiled and Drained Frozen Asparagus have 0.41 mg of Zinc per 100 grams, which is 3.73% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water94 g
2.54%
Boiled and Drained Frozen Asparagus have 94.1 g of Water per 100 grams, which is 2.54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Boiled and Drained Frozen Asparagus:
100 grams of Cooked Frozen Asparagus is an excellent source of Vitamin B9, Vitamin C and Vitamin K. It has a good amount of Vitamin B2 and Vitamin E. It also has some Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B5. While 100 grams of product has trace amounts of Vitamin B6, it has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Boiled and Drained Frozen Asparagus:
100 grams of Cooked Frozen Asparagus has a good amount of Copper, Iron, Phosphorus and Selenium. It has some Manganese, Potassium and Zinc. While 100 grams of product has trace amounts of Calcium and Magnesium, it has no Sodium.
Macronutrients in 100 grams of Boiled and Drained Frozen Asparagus:
100 grams of Cooked Frozen Asparagus has some Fiber and Protein. While 100 grams of product has trace amounts of Omega 6 and Carbohydrate, it has no Fat, Saturated Fat, Omega 3 and Sugars.



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