Boiled and Drained Asparagus have 87.31646 kcal of Energy per 14 ounces, which is 3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Boiled and Drained Asparagus have 0.8731646 g of Fat per 14 ounces, which is 0.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.19050864 g of Saturated Fat per 14 ounces, which is 0.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.11509897 g of Omega 3 per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.30163868 g of Omega 6 per 14 ounces, which is 1.77% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Boiled and Drained Asparagus have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Boiled and Drained Asparagus have 16.3123023 g of Carbohydrate per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Asparagus have 5.159609 g of Sugars per 14 ounces, which is 7.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
≤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 3.1354547 g of Fructose per 14 ounces, which is 4.32% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Boiled and Drained Asparagus have 1.6669506 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Boiled and Drained Asparagus have 0.3175144 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Boiled and Drained Asparagus have 7.93786 g of Fiber per 14 ounces, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Boiled and Drained Asparagus have 9.525432 g of Protein per 14 ounces, which is 17% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Boiled and Drained Asparagus have 198.4465 μg of Vitamin A per 14 ounces, which is 22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Boiled and Drained Asparagus have 0.64296666 mg of Vitamin B1 per 14 ounces, which is 53.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Boiled and Drained Asparagus have 0.55168127 mg of Vitamin B2 per 14 ounces, which is 42.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Boiled and Drained Asparagus have 4.30232012 mg of Vitamin B3 per 14 ounces, which is 27% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Boiled and Drained Asparagus have 0.89300925 mg of Vitamin B5 per 14 ounces, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Boiled and Drained Asparagus have 0.31354547 mg of Vitamin B6 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Boiled and Drained Asparagus have 591.37057 μg of Vitamin B9 per 14 ounces, which is 148% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Boiled and Drained Asparagus have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Boiled and Drained Asparagus have 30.560761 mg of Vitamin C per 14 ounces, which is 34% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Boiled and Drained Asparagus have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Boiled and Drained Asparagus have 5.953395 mg of Vitamin E per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Boiled and Drained Asparagus have 200.827858 μg of Vitamin K per 14 ounces, which is 167% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Boiled and Drained Asparagus have 91.28539 mg of Calcium per 14 ounces, which is 9.13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Boiled and Drained Asparagus have 0.65487345 mg of Copper per 14 ounces, which is 72.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Boiled and Drained Asparagus have 86.919567 μg of Fluoride per 14 ounces, which is 2.17% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Boiled and Drained Asparagus have 3.6117263 mg of Iron per 14 ounces, which is 45% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Boiled and Drained Asparagus have 55.56502 mg of Magnesium per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Boiled and Drained Asparagus have 0.61121522 mg of Manganese per 14 ounces, which is 26.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Boiled and Drained Asparagus have 214.32222 mg of Phosphorus per 14 ounces, which is 30.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Boiled and Drained Asparagus have 889.04032 mg of Potassium per 14 ounces, which is 26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Boiled and Drained Asparagus have 24.210473 μg of Selenium per 14 ounces, which is 44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Boiled and Drained Asparagus have 55.56502 mg of Sodium per 14 ounces, which is 3.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Boiled and Drained Asparagus have 2.381358 mg of Zinc per 14 ounces, which is 21.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Boiled and Drained Asparagus have 367.6419859 g of Water per 14 ounces, which is 9.94% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled and Drained Asparagus:
14 ounces of Cooked Asparagus has outstanding amounts of Vitamin B9 and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B5.
It has no Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Boiled and Drained Asparagus:
14 ounces of Cooked Asparagus is an excellent source of Copper, Iron, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It has a good amount of Calcium and Magnesium.
It also has some Sodium.
The product has trace amounts of Fluoride.
Macronutrients in 14 ounces of Boiled and Drained Asparagus:
14 ounces of Cooked Asparagus is an excellent source of Fiber.
It has a good amount of Omega 3, Carbohydrate, Sugars and Protein.
It also has some Fructose.
While 14 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.