Nutrients in 100 calories of Cooked Asparagus with Salt

Boiled and Drained Asparagus with Salt.

Weight per 100 Calories

Cooked Asparagus with Salt

455g

Boiled and Drained Asparagus with Salt has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

34%

59%

100 kcal ▼

Macro Nutrients

Cooked Asparagus with Salt

Energy100 kcal

3.45%

Boiled and Drained Asparagus with Salt have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.03%

Boiled and Drained Asparagus with Salt have 1 g of Fat per 100 calories, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.68%

Boiled and Drained Asparagus with Salt have 0.21818181818182 g of Saturated Fat per 100 calories, which is 0.68% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

8.24%

Boiled and Drained Asparagus with Salt have 0.13181818181818 g of Omega 3 per 100 calories, which is 8.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.35 g

2.03%

Boiled and Drained Asparagus with Salt have 0.34545454545455 g of Omega 6 per 100 calories, which is 2.03% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Asparagus with Salt have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18.7 g

14.4%

Boiled and Drained Asparagus with Salt have 18.681818181818 g of Carbohydrate per 100 calories, which is 14.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.9 g

8.15%

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

Boiled and Drained Asparagus with Salt have 5.9090909090909 g of Sugars per 100 calories, which is 8.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.6 g

4.95%

≤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]

Boiled and Drained Asparagus with Salt have 3.5909090909091 g of Fructose per 100 calories, which is 4.95% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.9 g

Boiled and Drained Asparagus with Salt have 1.9090909090909 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.36 g

Boiled and Drained Asparagus with Salt have 0.36363636363636 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.1 g

24%

Boiled and Drained Asparagus with Salt have 9.0909090909091 g of Fiber per 100 calories, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11 g

19.5%

Boiled and Drained Asparagus with Salt have 10.909090909091 g of Protein per 100 calories, which is 19.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Asparagus with Salt

Vitamin A227 μg

25.3%

RAE, retinol activity equivalents

Boiled and Drained Asparagus with Salt have 227.27272727273 μg of Vitamin A per 100 calories, which is 25.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.74 mg

61.4%

Thiamine

Boiled and Drained Asparagus with Salt have 0.73636363636364 mg of Vitamin B1 per 100 calories, which is 61.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.63 mg

48.6%

Riboflavin

Boiled and Drained Asparagus with Salt have 0.63181818181818 mg of Vitamin B2 per 100 calories, which is 48.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.93 mg

30.8%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Asparagus with Salt have 4.9272727272727 mg of Vitamin B3 per 100 calories, which is 30.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.02 mg

20.5%

Pantothenic acid

Boiled and Drained Asparagus with Salt have 1.0227272727273 mg of Vitamin B5 per 100 calories, which is 20.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.36 mg

27.6%

Pyridoxine

Boiled and Drained Asparagus with Salt have 0.35909090909091 mg of Vitamin B6 per 100 calories, which is 27.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9677 μg

169%

Folates and Folic Acid

Boiled and Drained Asparagus with Salt have 677.27272727273 μg of Vitamin B9 per 100 calories, which is 169% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Asparagus with Salt have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C35 mg

39%

Ascorbic acid

Boiled and Drained Asparagus with Salt have 35 mg of Vitamin C per 100 calories, which is 39% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Asparagus with Salt have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.8 mg

45.5%

Tocopherols and Tocotrienols

Boiled and Drained Asparagus with Salt have 6.8181818181818 mg of Vitamin E per 100 calories, which is 45.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K230 μg

192%

Phytomenadione or phylloquinone

Boiled and Drained Asparagus with Salt have 230 μg of Vitamin K per 100 calories, which is 192% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Asparagus with Salt

Calcium105 mg

10.5%

Boiled and Drained Asparagus with Salt have 104.54545454545 mg of Calcium per 100 calories, which is 10.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.75 mg

83.3%

Boiled and Drained Asparagus with Salt have 0.75 mg of Copper per 100 calories, which is 83.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride100 μg

2.5%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Boiled and Drained Asparagus with Salt have 99.545454545455 μg of Fluoride per 100 calories, which is 2.5% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron4.14 mg

51.7%

Boiled and Drained Asparagus with Salt have 4.1363636363636 mg of Iron per 100 calories, which is 51.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium63.6 mg

15%

Boiled and Drained Asparagus with Salt have 63.636363636364 mg of Magnesium per 100 calories, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.7 mg

30.4%

Boiled and Drained Asparagus with Salt have 0.7 mg of Manganese per 100 calories, which is 30.4% 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

Phosphorus245 mg

35%

Boiled and Drained Asparagus with Salt have 245.45454545455 mg of Phosphorus per 100 calories, which is 35% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1018 mg

30%

Boiled and Drained Asparagus with Salt have 1018.1818181818 mg of Potassium per 100 calories, which is 30% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium27.7 μg

50.4%

Boiled and Drained Asparagus with Salt have 27.727272727273 μg of Selenium per 100 calories, which is 50.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1091 mg

72.7%

Boiled and Drained Asparagus with Salt have 1090.9090909091 mg of Sodium per 100 calories, which is 72.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.73 mg

24.8%

Boiled and Drained Asparagus with Salt have 2.7272727272727 mg of Zinc per 100 calories, which is 24.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water421 g

11.4%

Boiled and Drained Asparagus with Salt have 421.04545454545 g of Water per 100 calories, which is 11.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled and Drained Asparagus with Salt:

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

Minerals in 100 calories of Boiled and Drained Asparagus with Salt:

100 calories of Cooked Asparagus with Salt has outstanding amounts of Copper.
It is an excellent source of Iron, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc.
It also has a good amount of Calcium and Magnesium.
This vegetable has some Fluoride.

Macronutrients in 100 calories of Boiled and Drained Asparagus with Salt:

100 calories of Cooked Asparagus with Salt is an excellent source of Fiber.
It has a good amount of Omega 3, Carbohydrate, Sugars and Protein.
It also has some Fructose.
While 100 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.

Compare Boiled and Drained Asparagus with Salt with:

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Food Info

Nutrients in 100 calories of Cooked Asparagus with Salt

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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