Nutrients in 500 calories of Cooked Frozen Asparagus with Salt

Boiled Frozen Asparagus, drained with Salt.

Weight per 500 Calories

Cooked Frozen Asparagus with Salt

2778g

Boiled Frozen Asparagus, drained with Salt has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

51%

16%

33%

500 kcal ▼

Macro Nutrients

Cooked Frozen Asparagus with Salt

Energy500 kcal

17.2%

Boiled Frozen Asparagus, drained with Salt have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat11.7 g

12%

Boiled Frozen Asparagus, drained with Salt have 11.666666666667 g of Fat per 500 calories, which is 12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.67 g

8.33%

Boiled Frozen Asparagus, drained with Salt have 2.6666666666667 g of Saturated Fat per 500 calories, which is 8.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.28 g

17.4%

Boiled Frozen Asparagus, drained with Salt have 0.27777777777778 g of Omega 3 per 500 calories, which is 17.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.86 g

28.6%

Boiled Frozen Asparagus, drained with Salt have 4.8611111111111 g of Omega 6 per 500 calories, which is 28.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Frozen Asparagus, drained with Salt have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate53.3 g

41%

Boiled Frozen Asparagus, drained with Salt have 53.333333333333 g of Carbohydrate per 500 calories, which is 41% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.9 g

12.3%

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

Boiled Frozen Asparagus, drained with Salt have 8.8888888888889 g of Sugars per 500 calories, which is 12.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber44.4 g

117%

Boiled Frozen Asparagus, drained with Salt have 44.444444444444 g of Fiber per 500 calories, which is 117% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein82 g

146%

Boiled Frozen Asparagus, drained with Salt have 81.944444444444 g of Protein per 500 calories, which is 146% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Asparagus with Salt

Vitamin A1111 μg

123%

RAE, retinol activity equivalents

Boiled Frozen Asparagus, drained with Salt have 1111.1111111111 μg of Vitamin A per 500 calories, which is 123% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.8 mg

150%

Thiamine

Boiled Frozen Asparagus, drained with Salt have 1.8055555555556 mg of Vitamin B1 per 500 calories, which is 150% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.86 mg

220%

Riboflavin

Boiled Frozen Asparagus, drained with Salt have 2.8611111111111 mg of Vitamin B2 per 500 calories, which is 220% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B329 mg

180%

Niacin, nicotinic acid, niacinamide

Boiled Frozen Asparagus, drained with Salt have 28.833333333333 mg of Vitamin B3 per 500 calories, which is 180% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.4 mg

87.8%

Pantothenic acid

Boiled Frozen Asparagus, drained with Salt have 4.3888888888889 mg of Vitamin B5 per 500 calories, which is 87.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.56 mg

42.7%

Pyridoxine

Boiled Frozen Asparagus, drained with Salt have 0.55555555555556 mg of Vitamin B6 per 500 calories, which is 42.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B93750 μg

938%

Folates and Folic Acid

Boiled Frozen Asparagus, drained with Salt have 3750 μg of Vitamin B9 per 500 calories, which is 938% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Frozen Asparagus, drained with Salt have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C678 mg

753%

Ascorbic acid

Boiled Frozen Asparagus, drained with Salt have 677.77777777778 mg of Vitamin C per 500 calories, which is 753% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Frozen Asparagus, drained with Salt have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E33.3 mg

222%

Tocopherols and Tocotrienols

Boiled Frozen Asparagus, drained with Salt have 33.333333333333 mg of Vitamin E per 500 calories, which is 222% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2222 μg

1852%

Phytomenadione or phylloquinone

Boiled Frozen Asparagus, drained with Salt have 2222.2222222222 μg of Vitamin K per 500 calories, which is 1852% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Asparagus with Salt

Calcium500 mg

50%

Boiled Frozen Asparagus, drained with Salt have 500 mg of Calcium per 500 calories, which is 50% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.9 mg

324%

Boiled Frozen Asparagus, drained with Salt have 2.9166666666667 mg of Copper per 500 calories, which is 324% 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

Iron15.6 mg

194%

Boiled Frozen Asparagus, drained with Salt have 15.555555555556 mg of Iron per 500 calories, which is 194% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium278 mg

66%

Boiled Frozen Asparagus, drained with Salt have 277.77777777778 mg of Magnesium per 500 calories, which is 66% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.9 mg

169%

Boiled Frozen Asparagus, drained with Salt have 3.8888888888889 mg of Manganese per 500 calories, which is 169% 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

Phosphorus1361 mg

194%

Boiled Frozen Asparagus, drained with Salt have 1361.1111111111 mg of Phosphorus per 500 calories, which is 194% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4778 mg

141%

Boiled Frozen Asparagus, drained with Salt have 4777.7777777778 mg of Potassium per 500 calories, which is 141% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium108 μg

197%

Boiled Frozen Asparagus, drained with Salt have 108.33333333333 μg of Selenium per 500 calories, which is 197% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium6667 mg

444%

Boiled Frozen Asparagus, drained with Salt have 6666.6666666667 mg of Sodium per 500 calories, which is 444% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc11.4 mg

104%

Boiled Frozen Asparagus, drained with Salt have 11.388888888889 mg of Zinc per 500 calories, which is 104% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2614 g

70.6%

Boiled Frozen Asparagus, drained with Salt have 2613.8888888889 g of Water per 500 calories, which is 70.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled Frozen Asparagus, drained with Salt:

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

Minerals in 500 calories of Boiled Frozen Asparagus, drained with Salt:

500 calories of Cooked Frozen Asparagus with Salt has outstanding amounts of Copper, Iron, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc.
It is an excellent source of Calcium and Magnesium.

Macronutrients in 500 calories of Boiled Frozen Asparagus, drained with Salt:

500 calories of Cooked Frozen Asparagus with Salt has outstanding amounts of Fiber and Protein.
It is an excellent source of Omega 6 and Carbohydrate.
It also has a good amount of Fat, Saturated Fat, Omega 3 and Sugars.

Compare Boiled Frozen Asparagus, drained with Salt with:

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

Food Info

Nutrients in 500 calories of Cooked Frozen Asparagus with Salt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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