Nutrients in 300 calories of Canned Asparagus

Canned Asparagus Solids.

Weight per 300 Calories

Canned Asparagus

1579g

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

Macros Ratio

Protein Fat Carbs

35%

24%

41%

300 kcal ▼

Macro Nutrients

Canned Asparagus

Energy300 kcal

10.3%

Canned Asparagus Solids 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

Fat10.3 g

10.6%

Canned Asparagus Solids have 10.263157894737 g of Fat per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.32 g

7.25%

Canned Asparagus Solids have 2.3210526315789 g of Saturated Fat per 300 calories, which is 7.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.24 g

15%

Canned Asparagus Solids have 0.23684210526316 g of Omega 3 per 300 calories, which is 15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.25 g

25%

Canned Asparagus Solids have 4.2473684210526 g of Omega 6 per 300 calories, which is 25% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Canned Asparagus Solids 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

Carbohydrate39 g

30%

Canned Asparagus Solids have 38.842105263158 g of Carbohydrate per 300 calories, which is 30% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars16.7 g

23%

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

Canned Asparagus Solids have 16.736842105263 g of Sugars per 300 calories, which is 23% 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

Fiber25.3 g

66.5%

Canned Asparagus Solids have 25.263157894737 g of Fiber per 300 calories, which is 66.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33.8 g

60.3%

Canned Asparagus Solids have 33.789473684211 g of Protein per 300 calories, which is 60.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Asparagus

Vitamin A647 μg

72%

RAE, retinol activity equivalents

Canned Asparagus Solids have 647.36842105263 μg of Vitamin A per 300 calories, which is 72% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.96 mg

80.3%

Thiamine

Canned Asparagus Solids have 0.96315789473684 mg of Vitamin B1 per 300 calories, which is 80.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.58 mg

121%

Riboflavin

Canned Asparagus Solids have 1.5789473684211 mg of Vitamin B2 per 300 calories, which is 121% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B315 mg

94%

Niacin, nicotinic acid, niacinamide

Canned Asparagus Solids have 15.063157894737 mg of Vitamin B3 per 300 calories, which is 94% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.2 mg

44%

Pantothenic acid

Canned Asparagus Solids have 2.1947368421053 mg of Vitamin B5 per 300 calories, which is 44% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.74 mg

134%

Pyridoxine

Canned Asparagus Solids have 1.7368421052632 mg of Vitamin B6 per 300 calories, which is 134% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91516 μg

379%

Folates and Folic Acid

Canned Asparagus Solids have 1515.7894736842 μg of Vitamin B9 per 300 calories, which is 379% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Canned Asparagus Solids 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 C291 mg

323%

Ascorbic acid

Canned Asparagus Solids have 290.52631578947 mg of Vitamin C per 300 calories, which is 323% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Canned Asparagus Solids 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 E19.3 mg

128%

Tocopherols and Tocotrienols

Canned Asparagus Solids have 19.263157894737 mg of Vitamin E per 300 calories, which is 128% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K652 μg

543%

Phytomenadione or phylloquinone

Canned Asparagus Solids have 652.10526315789 μg of Vitamin K per 300 calories, which is 543% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Asparagus

Calcium253 mg

25.3%

Canned Asparagus Solids have 252.63157894737 mg of Calcium per 300 calories, which is 25.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.5 mg

168%

Canned Asparagus Solids have 1.5157894736842 mg of Copper per 300 calories, which is 168% 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

Iron29 mg

361%

Canned Asparagus Solids have 28.894736842105 mg of Iron per 300 calories, which is 361% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium158 mg

37.6%

Canned Asparagus Solids have 157.89473684211 mg of Magnesium per 300 calories, which is 37.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.7 mg

117%

Canned Asparagus Solids have 2.6842105263158 mg of Manganese per 300 calories, which is 117% 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

Phosphorus679 mg

97%

Canned Asparagus Solids have 678.94736842105 mg of Phosphorus per 300 calories, which is 97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2716 mg

80%

Canned Asparagus Solids have 2715.7894736842 mg of Potassium per 300 calories, which is 80% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium27 μg

49%

Canned Asparagus Solids have 26.842105263158 μg of Selenium per 300 calories, which is 49% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4532 mg

302%

Canned Asparagus Solids have 4531.5789473684 mg of Sodium per 300 calories, which is 302% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.3 mg

57.4%

Canned Asparagus Solids have 6.3157894736842 mg of Zinc per 300 calories, which is 57.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1484 g

40%

Canned Asparagus Solids have 1483.8947368421 g of Water per 300 calories, which is 40% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Canned Asparagus Solids:

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

Minerals in 300 calories of Canned Asparagus Solids:

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

Macronutrients in 300 calories of Canned Asparagus Solids:

300 calories of Canned Asparagus is an excellent source of Omega 6, Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Fat, Saturated Fat and Omega 3.

Compare Canned Asparagus Solids with:

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

Food Info

Nutrients in 300 calories of Canned Asparagus

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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