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Nutrients in 100 calories of Asparagus

Raw Asparagus (Asparagus officinalis).

Weight per 100 Calories

Asparagus
500g

Raw Asparagus has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
35%
4%
61%
100 kcal ▼

Macro Nutrients

Asparagus
Energy100 kcal
3.45%
Raw Asparagus have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.6 g
0.62%
Raw Asparagus have 0.6 g of Fat per 100 calories, which is 0.62% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.2 g
0.63%
Raw Asparagus have 0.2 g of Saturated Fat per 100 calories, which is 0.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.05 g
3.13%
Raw Asparagus have 0.05 g of Omega 3 per 100 calories, which is 3.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.2 g
1.18%
Raw Asparagus have 0.2 g of Omega 6 per 100 calories, which is 1.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Asparagus have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate19.4 g
15%
Raw Asparagus have 19.4 g of Carbohydrate per 100 calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.4 g
13%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Asparagus have 9.4 g of Sugars per 100 calories, which is 13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose5 g
6.9%
≤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 5 g of Fructose per 100 calories, which is 6.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose3.25 g
%
Raw Asparagus have 3.25 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.15 g
%
Raw Asparagus have 1.15 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber10.5 g
27.6%
Raw Asparagus have 10.5 g of Fiber per 100 calories, which is 27.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11 g
19.6%
Raw Asparagus have 11 g of Protein per 100 calories, which is 19.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Asparagus
Vitamin A190 μg
21%
RAE, retinol activity equivalents
Raw Asparagus have 190 μg of Vitamin A per 100 calories, which is 21% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.72 mg
59.6%
Thiamine
Raw Asparagus have 0.715 mg of Vitamin B1 per 100 calories, which is 59.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.71 mg
54.2%
Riboflavin
Raw Asparagus have 0.705 mg of Vitamin B2 per 100 calories, which is 54.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.9 mg
30.6%
Niacin, nicotinic acid, niacinamide
Raw Asparagus have 4.89 mg of Vitamin B3 per 100 calories, which is 30.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.37 mg
27.4%
Pantothenic acid
Raw Asparagus have 1.37 mg of Vitamin B5 per 100 calories, which is 27.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg
35%
Pyridoxine
Raw Asparagus have 0.455 mg of Vitamin B6 per 100 calories, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9260 μg
65%
Folates and Folic Acid
Raw Asparagus have 260 μg of Vitamin B9 per 100 calories, which is 65% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Asparagus have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C28 mg
31%
Ascorbic acid
Raw Asparagus have 28 mg of Vitamin C per 100 calories, which is 31% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Asparagus have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.65 mg
37.7%
Tocopherols and Tocotrienols
Raw Asparagus have 5.65 mg of Vitamin E per 100 calories, which is 37.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K208 μg
173%
Phytomenadione or phylloquinone
Raw Asparagus have 208 μg of Vitamin K per 100 calories, which is 173% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Asparagus
Calcium120 mg
12%
Raw Asparagus have 120 mg of Calcium per 100 calories, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.95 mg
105%
Raw Asparagus have 0.945 mg of Copper per 100 calories, which is 105% 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
Iron10.7 mg
134%
Raw Asparagus have 10.7 mg of Iron per 100 calories, which is 134% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium70 mg
16.7%
Raw Asparagus have 70 mg of Magnesium per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.79 mg
34.3%
Raw Asparagus have 0.79 mg of Manganese per 100 calories, which is 34.3% 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
Phosphorus260 mg
37%
Raw Asparagus have 260 mg of Phosphorus per 100 calories, which is 37% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1010 mg
29.7%
Raw Asparagus have 1010 mg of Potassium per 100 calories, which is 29.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11.5 μg
21%
Raw Asparagus have 11.5 μg of Selenium per 100 calories, which is 21% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium10 mg
0.67%
Raw Asparagus have 10 mg of Sodium per 100 calories, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.7 mg
24.5%
Raw Asparagus have 2.7 mg of Zinc per 100 calories, which is 24.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water466 g
12.6%
Raw Asparagus have 466.1 g of Water per 100 calories, which is 12.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Asparagus:
Minerals in 100 calories of Raw Asparagus:
Macronutrients in 100 calories of Raw Asparagus:



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