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Nutrients in 100 grams ofAsparagus

Raw Asparagus (Asparagus officinalis).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
44%
5%
51%

Vitamins

100gRDA for Men 19-30 years
Asparagus
Vitamin A38 μg
4.22%
Raw Asparagus have 38 μg of Vitamin A per 100 grams, which is 4.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.14 mg
12%
Raw Asparagus have 0.143 mg of Thiamine per 100 grams, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.14 mg
11%
Raw Asparagus have 0.141 mg of Vitamin B2 per 100 grams, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.98 mg
6.1%
Raw Asparagus have 0.978 mg of Vitamin B3 per 100 grams, which is 6.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.09 mg
7%
Raw Asparagus have 0.091 mg of Vitamin B6 per 100 grams, which is 7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw 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 C5.6 mg
6.22%
Raw Asparagus have 5.6 mg of Vitamin C per 100 grams, which is 6.22% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw 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 E1.13 mg
7.53%
Raw Asparagus have 1.13 mg of Vitamin E per 100 grams, which is 7.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K41.6 μg
34.7%
Raw Asparagus have 41.6 μg of Vitamin K per 100 grams, which is 34.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate52 μg
13%
Raw Asparagus have 52 μg of Folate per 100 grams, which is 13% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Asparagus
Calcium24 mg
2.4%
Raw Asparagus have 24 mg of Calcium per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.19 mg
21%
Raw Asparagus have 0.189 mg of Copper per 100 grams, which is 21% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron2.14 mg
26.8%
Raw Asparagus have 2.14 mg of Iron per 100 grams, which is 26.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium14 mg
3.5%
Raw 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
Manganese0.16 mg
6.87%
Raw Asparagus have 0.158 mg of Manganese per 100 grams, which is 6.87% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus52 mg
7.43%
Raw Asparagus have 52 mg of Phosphorus per 100 grams, which is 7.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium202 mg
4.3%
Raw Asparagus have 202 mg of Potassium per 100 grams, which is 4.3% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium2.3 μg
4.2%
Raw Asparagus have 2.3 μg of Selenium per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium2 mg
0.13%
Raw Asparagus have 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.54 mg
4.9%
Raw Asparagus have 0.54 mg of Zinc per 100 grams, which is 4.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Asparagus:
100 grams of Asparagus is an excellent source of Vitamin K. It has a good amount of Thiamine, Vitamin B2, Vitamin E and Folate. It also has some Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Asparagus:
100 grams of Asparagus is an excellent source of Copper and Iron. It has a good amount of Phosphorus. It also has some Magnesium, Manganese, Potassium, Selenium and Zinc. While 100 grams of product has trace amounts of Calcium, it has no Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Asparagus
Fat0.12 g
0.12%
Raw Asparagus have 0.12 g of Fat per 100 grams, which is 0.12% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.2 g
3.93%
Raw Asparagus have 2.2 g of Protein per 100 grams, which is 3.93% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate3.88 g
3%
Raw Asparagus have 3.88 g of Carbohydrate per 100 grams, which is 3% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy20 kcal
0.69%
Raw Asparagus have 20 kcal of Energy per 100 grams, which is 0.69% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars1.88 g
2.6%
Raw Asparagus have 1.88 g of Sugars per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber2.1 g
5.53%
Raw Asparagus have 2.1 g of Fiber per 100 grams, which is 5.53% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw 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 Fat0.04 g
0.13%
Raw Asparagus have 0.04 g of Saturated Fat per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.01 g
0.63%
Raw Asparagus have 0.01 g of Omega 3 per 100 grams, which is 0.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.04 g
0.24%
Raw Asparagus have 0.04 g of Omega 6 per 100 grams, which is 0.24% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water93 g
2.5%
Raw Asparagus have 93.22 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 Raw Asparagus:
100 grams of Asparagus has some Protein, Carbohydrate, Sugars and Fiber. It has no Fat, Saturated Fat, Omega 3 and Omega 6.