Nutrients in 300 calories of Asparagus

Raw Asparagus (Asparagus officinalis).

Weight per 300 Calories

Asparagus

1500g

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

Macros Ratio

Protein Fat Carbs

35%

61%

300 kcal ▼

Macro Nutrients

Asparagus

Energy300 kcal

10.3%

Raw Asparagus have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.8 g

1.86%

Raw Asparagus have 1.8 g of Fat per 300 calories, which is 1.86% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.6 g

1.88%

Raw Asparagus have 0.6 g of Saturated Fat per 300 calories, which is 1.88% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.15 g

9.38%

Raw Asparagus have 0.15 g of Omega 3 per 300 calories, which is 9.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.6 g

3.53%

Raw Asparagus have 0.6 g of Omega 6 per 300 calories, which is 3.53% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Asparagus have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate58.2 g

44.8%

Raw Asparagus have 58.2 g of Carbohydrate per 300 calories, which is 44.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars28 g

39%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Asparagus have 28.2 g of Sugars per 300 calories, which is 39% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose15 g

20.7%

≤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 15 g of Fructose per 300 calories, which is 20.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose9.75 g

Raw Asparagus have 9.75 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.45 g

Raw Asparagus have 3.45 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber31.5 g

83%

Raw Asparagus have 31.5 g of Fiber per 300 calories, which is 83% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33 g

59%

Raw Asparagus have 33 g of Protein per 300 calories, which is 59% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Asparagus

Vitamin A570 μg

63.3%

RAE, retinol activity equivalents

Raw Asparagus have 570 μg of Vitamin A per 300 calories, which is 63.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.15 mg

179%

Thiamine

Raw Asparagus have 2.145 mg of Vitamin B1 per 300 calories, which is 179% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.1 mg

163%

Riboflavin

Raw Asparagus have 2.115 mg of Vitamin B2 per 300 calories, which is 163% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B314.7 mg

92%

Niacin, nicotinic acid, niacinamide

Raw Asparagus have 14.67 mg of Vitamin B3 per 300 calories, which is 92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.1 mg

82.2%

Pantothenic acid

Raw Asparagus have 4.11 mg of Vitamin B5 per 300 calories, which is 82.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.37 mg

105%

Pyridoxine

Raw Asparagus have 1.365 mg of Vitamin B6 per 300 calories, which is 105% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9780 μg

195%

Folates and Folic Acid

Raw Asparagus have 780 μg of Vitamin B9 per 300 calories, which is 195% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Asparagus have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C84 mg

93%

Ascorbic acid

Raw Asparagus have 84 mg of Vitamin C per 300 calories, which is 93% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Asparagus have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E17 mg

113%

Tocopherols and Tocotrienols

Raw Asparagus have 16.95 mg of Vitamin E per 300 calories, which is 113% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K624 μg

520%

Phytomenadione or phylloquinone

Raw Asparagus have 624 μg of Vitamin K per 300 calories, which is 520% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Asparagus

Calcium360 mg

36%

Raw Asparagus have 360 mg of Calcium per 300 calories, which is 36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.84 mg

315%

Raw Asparagus have 2.835 mg of Copper per 300 calories, which is 315% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron32 mg

401%

Raw Asparagus have 32.1 mg of Iron per 300 calories, which is 401% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium210 mg

50%

Raw Asparagus have 210 mg of Magnesium per 300 calories, which is 50% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.37 mg

103%

Raw Asparagus have 2.37 mg of Manganese per 300 calories, which is 103% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus780 mg

111%

Raw Asparagus have 780 mg of Phosphorus per 300 calories, which is 111% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3030 mg

89%

Raw Asparagus have 3030 mg of Potassium per 300 calories, which is 89% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium34.5 μg

62.7%

Raw Asparagus have 34.5 μg of Selenium per 300 calories, which is 62.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium30 mg

Raw Asparagus have 30 mg of Sodium per 300 calories, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.1 mg

73.6%

Raw Asparagus have 8.1 mg of Zinc per 300 calories, which is 73.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1398 g

37.8%

Raw Asparagus have 1398.3 g of Water per 300 calories, which is 37.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Asparagus:

300 calories of Asparagus has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Asparagus:

300 calories of Asparagus has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium, Magnesium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Raw Asparagus:

300 calories of Asparagus has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate, Sugars, Fructose and Protein.
It also has a good amount of Omega 3.
This vegetable has some Omega 6.
While 300 calories of product has trace amounts of Fat and Saturated Fat, it has no Glucose and Sucrose.

Compare Raw Asparagus with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Asparagus

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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