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Nutrients in 100 calories ofCanned Asparagus

Canned Asparagus Solids.
wholecookedcanned

Weight per 100 Calories

Canned Asparagus
526g

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

Macros Ratio

ProteinsFatsCarbs
35%
24%
41%

Vitamins

100 kcal ▼RDA for Men 19-30 years ▼
Canned Asparagus
Vitamin A216 μg
24%
Canned Asparagus Solids have 215.789 μg of Vitamin A per 100 calories, which is 24% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.32 mg
26.8%
Canned Asparagus Solids have 0.321 mg of Thiamine per 100 calories, which is 26.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.53 mg
40%
Canned Asparagus Solids have 0.526 mg of Vitamin B2 per 100 calories, which is 40% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B35.02 mg
31%
Canned Asparagus Solids have 5.021 mg of Vitamin B3 per 100 calories, which is 31% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.58 mg
44.5%
Canned Asparagus Solids have 0.579 mg of Vitamin B6 per 100 calories, which is 44.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Canned Asparagus Solids have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C97 mg
108%
Canned Asparagus Solids have 96.842 mg of Vitamin C per 100 calories, which is 108% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Canned Asparagus Solids have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E6.42 mg
43%
Canned Asparagus Solids have 6.421 mg of Vitamin E per 100 calories, which is 43% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K217 μg
181%
Canned Asparagus Solids have 217.368 μg of Vitamin K per 100 calories, which is 181% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate505 μg
126%
Canned Asparagus Solids have 505.263 μg of Folate per 100 calories, which is 126% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcal ▼RDA for Men 19-30 years ▼
Canned Asparagus
Calcium84 mg
8.42%
Canned Asparagus Solids have 84.211 mg of Calcium per 100 calories, which is 8.42% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.51 mg
56%
Canned Asparagus Solids have 0.505 mg of Copper per 100 calories, which is 56% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron9.63 mg
120%
Canned Asparagus Solids have 9.632 mg of Iron per 100 calories, which is 120% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium52.6 mg
13%
Canned Asparagus Solids have 52.632 mg of Magnesium per 100 calories, which is 13% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.9 mg
39%
Canned Asparagus Solids have 0.895 mg of Manganese per 100 calories, which is 39% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus226 mg
32%
Canned Asparagus Solids have 226.316 mg of Phosphorus per 100 calories, which is 32% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium905 mg
26.6%
Canned Asparagus Solids have 905.263 mg of Potassium per 100 calories, which is 26.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium8.95 μg
16%
Canned Asparagus Solids have 8.947 μg of Selenium per 100 calories, which is 16% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium1511 mg
101%
Canned Asparagus Solids have 1510.526 mg of Sodium per 100 calories, which is 101% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc2.1 mg
19%
Canned Asparagus Solids have 2.105 mg of Zinc per 100 calories, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 calories of Canned Asparagus Solids:
100 calories of Canned Asparagus has outstanding amounts of Vitamin C, Vitamin K and Folate.
It is an excellent source of Vitamin A, Thiamine, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Canned Asparagus Solids:
100 calories of Canned Asparagus has outstanding amounts of Iron and Sodium.
It is an excellent source of Copper, Manganese, Phosphorus and Potassium. It also has a good amount of Calcium, Magnesium, Selenium and Zinc.

Macro Nutrients

100 kcal ▼RDA for Men 19-30 years ▼
Canned Asparagus
Energy100 kcal
3.45%
Canned Asparagus Solids have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Fat3.42 g
3.53%
Canned Asparagus Solids have 3.421 g of Fat per 100 calories, which is 3.53% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein11 g
20%
Canned Asparagus Solids have 11.263 g of Protein per 100 calories, which is 20% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate13 g
9.96%
Canned Asparagus Solids have 12.947 g of Carbohydrate per 100 calories, which is 9.96% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars5.58 g
7.7%
Canned Asparagus Solids have 5.579 g of Sugars per 100 calories, which is 7.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber8.42 g
22%
Canned Asparagus Solids have 8.421 g of Fiber per 100 calories, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Canned Asparagus Solids have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.77 g
2.4%
Canned Asparagus Solids have 0.774 g of Saturated Fat per 100 calories, which is 2.4% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.08 g
4.94%
Canned Asparagus Solids have 0.079 g of Omega 3 per 100 calories, which is 4.94% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 61.4 g
8.33%
Canned Asparagus Solids have 1.416 g of Omega 6 per 100 calories, which is 8.33% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water495 g
13%
Canned Asparagus Solids have 494.632 g of Water per 100 calories, which is 13% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 calories of Canned Asparagus Solids:
100 calories of Canned Asparagus is an excellent source of Protein and Fiber. It has a good amount of Carbohydrate, Sugars and Omega 6. It also has some Fat, Saturated Fat and Omega 3.