Nutritional Information for Asparagus, frozen, cooked, boiled, drained, without salt
1.000 cup , 1.000 package (10 oz) yields , 4.000 spears
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup 180.0 grams |
Max fiber at 27 servings. |
| Protein | 5.31 g |
9.48% |
263% |
| Total lipid (fat) | 0.76 g |
2.53% |
70% |
| Carbohydrate, by difference | 3.46 g |
1.15% |
32% |
| Energy (Calories) | 32.40 kcal |
1.62% |
45% |
| Fiber, total dietary | 2.88 g |
7.58% |
211% |
| Calcium, Ca | 32.40 mg |
3.24% |
90% |
| Iron, Fe | 1.01 mg |
12.63% |
351% |
| Magnesium, Mg | 18.00 mg |
4.5% |
125% |
| Phosphorus, P | 88.20 mg |
12.6% |
350% |
| Potassium, K | 309.60 mg |
6.59% |
183% |
| Sodium, Na | 5.40 mg |
0.36% |
10% |
| Zinc, Zn | 0.74 mg |
6.73% |
187% |
| Manganese, Mn | 0.25 mg |
10.87% |
302% |
| Selenium, Se | 7.02 mcg |
12.76% |
355% |
| Vitamin A, IU | 1450.80 IU |
48.36% |
1343% |
| Vitamin E (alpha-tocopherol) | 2.16 mg |
14.4% |
400% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 43.92 mg |
48.8% |
1356% |
| Thiamin | 0.12 mg |
10% |
278% |
| Riboflavin | 0.19 mg |
14.62% |
406% |
| Niacin | 1.87 mg |
11.69% |
325% |
| Pantothenic acid | 0.28 mg |
5.6% |
156% |
| Vitamin B-6 | 0.04 mg |
3.08% |
85% |
| Folate, total | 243.00 mcg |
60.75% |
1688% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 37.62 mg |
6.84% |
190% |
| Vitamin K (phylloquinone) | 144.00 mcg |
120% |
3333% |
| Omega 6 | 0.32 g |
2.06% |
57% |
| Omega 3 | 0.02 g |
0.9% |
25% |
| Ash | 1.10 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 169.38 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 133.20 kJ |
|
|
| Sugars, total | 0.58 g |
|
|
| Copper, Cu | 0.19 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 72.00 mcg_RAE |
|
|
| Carotene, beta | 869.40 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 43.20 mcg |
|
|
| Lutein + zeaxanthin | 1112.40 mcg |
|
|
| Tocopherol, beta | 0.04 mg |
|
|
| Tocopherol, gamma | 0.31 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 243.00 mcg |
|
|
| Folate, DFE | 243.00 mcg_DFE |
|
|
| Betaine | 1.26 mg |
|
|
| Tryptophan | 0.05 g |
|
|
| Threonine | 0.15 g |
|
|
| Isoleucine | 0.20 g |
|
|
| Leucine | 0.23 g |
|
|
| Lysine | 0.25 g |
|
|
| Methionine | 0.05 g |
|
|
| Cystine | 0.06 g |
|
|
| Phenylalanine | 0.13 g |
|
|
| Tyrosine | 0.08 g |
|
|
| Valine | 0.21 g |
|
|
| Arginine | 0.25 g |
|
|
| Histidine | 0.08 g |
|
|
| Alanine | 0.25 g |
|
|
| Aspartic acid | 0.62 g |
|
|
| Glutamic acid | 0.87 g |
|
|
| Glycine | 0.17 g |
|
|
| Proline | 0.28 g |
|
|
| Serine | 0.20 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.17 g |
|
|
| Fatty acids, total monounsaturated | 0.02 g |
|
|
| Fatty acids, total polyunsaturated | 0.33 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 package (10 oz) yields 293.0 grams |
Max fiber at 17 servings. |
| Protein | 8.64 g |
15.43% |
263% |
| Total lipid (fat) | 1.23 g |
4.1% |
70% |
| Carbohydrate, by difference | 5.63 g |
1.88% |
32% |
| Energy (Calories) | 52.74 kcal |
2.64% |
45% |
| Fiber, total dietary | 4.69 g |
12.34% |
211% |
| Calcium, Ca | 52.74 mg |
5.27% |
90% |
| Iron, Fe | 1.64 mg |
20.5% |
350% |
| Magnesium, Mg | 29.30 mg |
7.33% |
125% |
| Phosphorus, P | 143.57 mg |
20.51% |
350% |
| Potassium, K | 503.96 mg |
10.72% |
183% |
| Sodium, Na | 8.79 mg |
0.59% |
10% |
| Zinc, Zn | 1.20 mg |
10.91% |
186% |
| Manganese, Mn | 0.41 mg |
17.83% |
304% |
| Selenium, Se | 11.43 mcg |
20.78% |
354% |
| Vitamin A, IU | 2361.58 IU |
78.72% |
1343% |
| Vitamin E (alpha-tocopherol) | 3.52 mg |
23.47% |
400% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 71.49 mg |
79.43% |
1355% |
| Thiamin | 0.19 mg |
15.83% |
270% |
| Riboflavin | 0.30 mg |
23.08% |
394% |
| Niacin | 3.04 mg |
19% |
324% |
| Pantothenic acid | 0.46 mg |
9.2% |
157% |
| Vitamin B-6 | 0.06 mg |
4.62% |
79% |
| Folate, total | 395.55 mcg |
98.89% |
1687% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 61.24 mg |
11.13% |
190% |
| Vitamin K (phylloquinone) | 234.40 mcg |
195.33% |
3332% |
| Omega 6 | 0.51 g |
3.28% |
56% |
| Omega 3 | 0.03 g |
1.35% |
23% |
| Ash | 1.79 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 275.71 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 216.82 kJ |
|
|
| Sugars, total | 0.94 g |
|
|
| Copper, Cu | 0.31 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 117.20 mcg_RAE |
|
|
| Carotene, beta | 1415.19 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 70.32 mcg |
|
|
| Lutein + zeaxanthin | 1810.74 mcg |
|
|
| Tocopherol, beta | 0.06 mg |
|
|
| Tocopherol, gamma | 0.50 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 395.55 mcg |
|
|
| Folate, DFE | 395.55 mcg_DFE |
|
|
| Betaine | 2.05 mg |
|
|
| Tryptophan | 0.08 g |
|
|
| Threonine | 0.24 g |
|
|
| Isoleucine | 0.32 g |
|
|
| Leucine | 0.38 g |
|
|
| Lysine | 0.41 g |
|
|
| Methionine | 0.08 g |
|
|
| Cystine | 0.10 g |
|
|
| Phenylalanine | 0.21 g |
|
|
| Tyrosine | 0.14 g |
|
|
| Valine | 0.33 g |
|
|
| Arginine | 0.40 g |
|
|
| Histidine | 0.13 g |
|
|
| Alanine | 0.41 g |
|
|
| Aspartic acid | 1.00 g |
|
|
| Glutamic acid | 1.42 g |
|
|
| Glycine | 0.28 g |
|
|
| Proline | 0.46 g |
|
|
| Serine | 0.33 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.28 g |
|
|
| Fatty acids, total monounsaturated | 0.04 g |
|
|
| Fatty acids, total polyunsaturated | 0.54 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 4.000 spears 60.0 grams |
Max cups at 64 servings. |
| Protein | 1.77 g |
3.16% |
202% |
| Total lipid (fat) | 0.25 g |
0.83% |
53% |
| Carbohydrate, by difference | 1.15 g |
0.38% |
25% |
| Energy (Calories) | 10.80 kcal |
0.54% |
35% |
| Fiber, total dietary | 0.96 g |
2.53% |
162% |
| Calcium, Ca | 10.80 mg |
1.08% |
69% |
| Iron, Fe | 0.34 mg |
4.25% |
272% |
| Magnesium, Mg | 6.00 mg |
1.5% |
96% |
| Phosphorus, P | 29.40 mg |
4.2% |
269% |
| Potassium, K | 103.20 mg |
2.2% |
141% |
| Sodium, Na | 1.80 mg |
0.12% |
8% |
| Zinc, Zn | 0.25 mg |
2.27% |
145% |
| Manganese, Mn | 0.08 mg |
3.48% |
223% |
| Selenium, Se | 2.34 mcg |
4.25% |
272% |
| Vitamin A, IU | 483.60 IU |
16.12% |
1032% |
| Vitamin E (alpha-tocopherol) | 0.72 mg |
4.8% |
307% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 14.64 mg |
16.27% |
1041% |
| Thiamin | 0.04 mg |
3.33% |
213% |
| Riboflavin | 0.06 mg |
4.62% |
295% |
| Niacin | 0.62 mg |
3.88% |
248% |
| Pantothenic acid | 0.09 mg |
1.8% |
115% |
| Vitamin B-6 | 0.01 mg |
0.77% |
49% |
| Folate, total | 81.00 mcg |
20.25% |
1296% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 12.54 mg |
2.28% |
146% |
| Vitamin K (phylloquinone) | 48.00 mcg |
40% |
2560% |
| Omega 6 | 0.11 g |
0.71% |
45% |
| Omega 3 | 0.01 g |
0.45% |
29% |
| Ash | 0.37 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 56.46 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 44.40 kJ |
|
|
| Sugars, total | 0.19 g |
|
|
| Copper, Cu | 0.06 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 24.00 mcg_RAE |
|
|
| Carotene, beta | 289.80 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 14.40 mcg |
|
|
| Lutein + zeaxanthin | 370.80 mcg |
|
|
| Tocopherol, beta | 0.01 mg |
|
|
| Tocopherol, gamma | 0.10 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 81.00 mcg |
|
|
| Folate, DFE | 81.00 mcg_DFE |
|
|
| Betaine | 0.42 mg |
|
|
| Tryptophan | 0.02 g |
|
|
| Threonine | 0.05 g |
|
|
| Isoleucine | 0.07 g |
|
|
| Leucine | 0.08 g |
|
|
| Lysine | 0.08 g |
|
|
| Methionine | 0.02 g |
|
|
| Cystine | 0.02 g |
|
|
| Phenylalanine | 0.04 g |
|
|
| Tyrosine | 0.03 g |
|
|
| Valine | 0.07 g |
|
|
| Arginine | 0.08 g |
|
|
| Histidine | 0.03 g |
|
|
| Alanine | 0.08 g |
|
|
| Aspartic acid | 0.21 g |
|
|
| Glutamic acid | 0.29 g |
|
|
| Glycine | 0.06 g |
|
|
| Proline | 0.09 g |
|
|
| Serine | 0.07 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.06 g |
|
|
| Fatty acids, total monounsaturated | 0.01 g |
|
|
| Fatty acids, total polyunsaturated | 0.11 g |
|
|