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Nutrients in 100 calories of Cooked Frozen Asparagus

Boiled and Drained Frozen Asparagus.

Weight per 100 Calories

Cooked Frozen Asparagus
556g

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

Macros Ratio

Protein Fat Carbs
51%
16%
33%
100 kcal ▼

Macro Nutrients

Cooked Frozen Asparagus
Energy100 kcal
3.45%
Boiled and Drained Frozen Asparagus 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
Fat2.33 g
2.4%
Boiled and Drained Frozen Asparagus have 2.3333333333333 g of Fat per 100 calories, which is 2.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.53 g
1.67%
Boiled and Drained Frozen Asparagus have 0.53333333333333 g of Saturated Fat per 100 calories, which is 1.67% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.056 g
3.47%
Boiled and Drained Frozen Asparagus have 0.055555555555556 g of Omega 3 per 100 calories, which is 3.47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.97 g
5.7%
Boiled and Drained Frozen Asparagus have 0.97222222222222 g of Omega 6 per 100 calories, which is 5.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Frozen Asparagus 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
Carbohydrate10.7 g
8.2%
Boiled and Drained Frozen Asparagus have 10.666666666667 g of Carbohydrate per 100 calories, which is 8.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.78 g
2.45%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Frozen Asparagus have 1.7777777777778 g of Sugars per 100 calories, which is 2.45% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber8.9 g
23.4%
Boiled and Drained Frozen Asparagus have 8.8888888888889 g of Fiber per 100 calories, which is 23.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein16.4 g
29.3%
Boiled and Drained Frozen Asparagus have 16.388888888889 g of Protein per 100 calories, which is 29.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Asparagus
Vitamin A222 μg
24.7%
RAE, retinol activity equivalents
Boiled and Drained Frozen Asparagus have 222.22222222222 μg of Vitamin A per 100 calories, which is 24.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg
30%
Thiamine
Boiled and Drained Frozen Asparagus have 0.36111111111111 mg of Vitamin B1 per 100 calories, which is 30% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.57 mg
44%
Riboflavin
Boiled and Drained Frozen Asparagus have 0.57222222222222 mg of Vitamin B2 per 100 calories, which is 44% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.77 mg
36%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Frozen Asparagus have 5.7666666666667 mg of Vitamin B3 per 100 calories, which is 36% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.88 mg
17.6%
Pantothenic acid
Boiled and Drained Frozen Asparagus have 0.87777777777778 mg of Vitamin B5 per 100 calories, which is 17.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg
8.55%
Pyridoxine
Boiled and Drained Frozen Asparagus have 0.11111111111111 mg of Vitamin B6 per 100 calories, which is 8.55% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9750 μg
188%
Folates and Folic Acid
Boiled and Drained Frozen Asparagus have 750 μg of Vitamin B9 per 100 calories, which is 188% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Frozen Asparagus 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 C136 mg
151%
Ascorbic acid
Boiled and Drained Frozen Asparagus have 135.55555555556 mg of Vitamin C per 100 calories, which is 151% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Frozen Asparagus 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 E6.67 mg
44.4%
Tocopherols and Tocotrienols
Boiled and Drained Frozen Asparagus have 6.6666666666667 mg of Vitamin E per 100 calories, which is 44.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K444 μg
370%
Phytomenadione or phylloquinone
Boiled and Drained Frozen Asparagus have 444.44444444444 μg of Vitamin K per 100 calories, which is 370% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Asparagus
Calcium100 mg
10%
Boiled and Drained Frozen Asparagus have 100 mg of Calcium per 100 calories, which is 10% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.58 mg
65%
Boiled and Drained Frozen Asparagus have 0.58333333333333 mg of Copper per 100 calories, which is 65% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.1 mg
39%
Boiled and Drained Frozen Asparagus have 3.1111111111111 mg of Iron per 100 calories, which is 39% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium55.6 mg
13.2%
Boiled and Drained Frozen Asparagus have 55.555555555556 mg of Magnesium per 100 calories, which is 13.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.78 mg
34%
Boiled and Drained Frozen Asparagus have 0.77777777777778 mg of Manganese per 100 calories, which is 34% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus272 mg
39%
Boiled and Drained Frozen Asparagus have 272.22222222222 mg of Phosphorus per 100 calories, which is 39% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium956 mg
28%
Boiled and Drained Frozen Asparagus have 955.55555555556 mg of Potassium per 100 calories, which is 28% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium21.7 μg
39.4%
Boiled and Drained Frozen Asparagus have 21.666666666667 μg of Selenium per 100 calories, which is 39.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium16.7 mg
1.1%
Boiled and Drained Frozen Asparagus have 16.666666666667 mg of Sodium per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.28 mg
20.7%
Boiled and Drained Frozen Asparagus have 2.2777777777778 mg of Zinc per 100 calories, which is 20.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water523 g
14%
Boiled and Drained Frozen Asparagus have 522.77777777778 g of Water per 100 calories, which is 14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Boiled and Drained Frozen Asparagus:
Minerals in 100 calories of Boiled and Drained Frozen Asparagus:
Macronutrients in 100 calories of Boiled and Drained Frozen Asparagus:



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