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Nutrients in 100 grams ofCooked Asparagus

Boiled and Drained Asparagus.
boiledwholecooked

Macros Ratio

ProteinsFatsCarbs
44%
9%
47%

Vitamins

100gRDA for Men 19-30 years
Cooked Asparagus
Vitamin A50 μg
5.56%
Boiled and Drained Asparagus have 50 μg of Vitamin A per 100 grams, which is 5.56% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.16 mg
13.5%
Boiled and Drained Asparagus have 0.162 mg of Thiamine per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.14 mg
10.7%
Boiled and Drained Asparagus have 0.139 mg of Vitamin B2 per 100 grams, which is 10.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B31.1 mg
6.78%
Boiled and Drained Asparagus have 1.084 mg of Vitamin B3 per 100 grams, which is 6.78% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.08 mg
6.08%
Boiled and Drained Asparagus have 0.079 mg of Vitamin B6 per 100 grams, which is 6.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Boiled and Drained Asparagus have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C7.7 mg
8.56%
Boiled and Drained Asparagus have 7.7 mg of Vitamin C per 100 grams, which is 8.56% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Boiled and Drained Asparagus have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E1.5 mg
10%
Boiled and Drained Asparagus have 1.5 mg of Vitamin E per 100 grams, which is 10% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K50.6 μg
42%
Boiled and Drained Asparagus have 50.6 μg of Vitamin K per 100 grams, which is 42% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate149 μg
37%
Boiled and Drained Asparagus have 149 μg of Folate per 100 grams, which is 37% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Cooked Asparagus
Calcium23 mg
2.3%
Boiled and Drained Asparagus have 23 mg of Calcium per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.17 mg
18%
Boiled and Drained Asparagus have 0.165 mg of Copper per 100 grams, which is 18% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride22 mg
548%
Boiled and Drained Asparagus have 21.9 mg of Fluoride per 100 grams, which is 548% of the Recommended Dietary Allowance of 4mg per day for Men 19-30 years
Iron0.91 mg
11%
Boiled and Drained Asparagus have 0.91 mg of Iron per 100 grams, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium14 mg
3.5%
Boiled and Drained Asparagus have 14 mg of Magnesium per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.15 mg
6.7%
Boiled and Drained Asparagus have 0.154 mg of Manganese per 100 grams, which is 6.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus54 mg
7.7%
Boiled and Drained Asparagus have 54 mg of Phosphorus per 100 grams, which is 7.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium224 mg
4.77%
Boiled and Drained Asparagus have 224 mg of Potassium per 100 grams, which is 4.77% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium6.1 μg
11%
Boiled and Drained Asparagus have 6.1 μg of Selenium per 100 grams, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium14 mg
0.93%
Boiled and Drained Asparagus have 14 mg of Sodium per 100 grams, which is 0.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.6 mg
5.45%
Boiled and Drained Asparagus have 0.6 mg of Zinc per 100 grams, which is 5.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Boiled and Drained Asparagus:
100 grams of Cooked Asparagus is an excellent source of Vitamin K and Folate. It has a good amount of Thiamine, Vitamin B2, Vitamin C and Vitamin E. It also has some Vitamin A, Vitamin B3 and Vitamin B6. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Boiled and Drained Asparagus:
100 grams of Cooked Asparagus has outstanding amounts of Fluoride.
It has a good amount of Copper, Iron, Phosphorus and Selenium. It also has some Magnesium, Manganese, Potassium and Zinc. The product has trace amounts of Calcium and Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Cooked Asparagus
Fat0.22 g
0.23%
Boiled and Drained Asparagus have 0.22 g of Fat per 100 grams, which is 0.23% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.4 g
4.3%
Boiled and Drained Asparagus have 2.4 g of Protein per 100 grams, which is 4.3% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate4.1 g
3.16%
Boiled and Drained Asparagus have 4.11 g of Carbohydrate per 100 grams, which is 3.16% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy22 kcal
0.76%
Boiled and Drained Asparagus have 22 kcal of Energy per 100 grams, which is 0.76% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars1.3 g
1.8%
Boiled and Drained Asparagus have 1.3 g of Sugars per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber2 g
5.26%
Boiled and Drained Asparagus have 2 g of Fiber per 100 grams, which is 5.26% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Boiled and Drained Asparagus have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.05 g
0.15%
Boiled and Drained Asparagus have 0.048 g of Saturated Fat per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.03 g
1.8%
Boiled and Drained Asparagus have 0.029 g of Omega 3 per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.08 g
0.45%
Boiled and Drained Asparagus have 0.076 g of Omega 6 per 100 grams, which is 0.45% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water93 g
2.5%
Boiled and Drained Asparagus have 92.63 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Boiled and Drained Asparagus:
100 grams of Cooked Asparagus has some Protein, Carbohydrate and Fiber. While 100 grams of product has trace amounts of Sugars and Omega 3, it has no Fat, Saturated Fat and Omega 6.