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Food Description:
(fdcid: 168389)
Asparagus, raw
Food Category: Vegetables and Vegetable Products
Scientific Name: Asparagus officinalis
Food Portion   
Daily Value Age Group
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Nutrition Facts

1 servings per container
Serving Size gram (100g)

Amount per serving
Calories
20

% Daily Value*
Total Fat 0.1g 0.2%
Saturated Fat 0g 0.2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 2mg 0.1%
Total Carbohydrate 3.9g 1.4%
Dietary Fiber 2.1g 8.4%
Total Sugars 1.9g
Includes 0g Added Sugars 0%
Protein 2.2g 4.8%

Vitamin D 0mcg 0%
Calcium 24mg 2.4%
Iron 2.1mg 11.9%
Potassium 202mg 4.3%
Vitamin A 38mcg 5.4%
Vitamin C 5.6mg 7.5%
Thiamin 0.1mg 13%
Riboflavin 0.1mg 12.8%
Niacin 1mg 7%
Vitamin B6 0.1mg 7%
Folate 52mcg DFE 13%
Phosphorus 52mg 7.4%
Magnesium 14mg 4.4%
Zinc 0.5mg 6.8%
Choline 16mg 3.8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Asparagus
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use Female 31-50 years old as Daily Value reference
Top Beneficial Nutrients
Nutrient Amount DV%
Iron, Fe 2.14 mg 11.89%

Other Top Minerals and Vitamins
Nutrient Amount DV%
Vitamin K (phylloquinone) 41.6 µg 46.22%
Copper, Cu 0.189 mg 21.00%
Folate, total (Vitamin B-9) 52 µg 13.00%
Folate, food 52 µg 13.00%
Folate, DFE 52 µg 13.00%
Thiamin (Vitamin B-1) 0.143 mg 13.00%
Riboflavin (Vitamin B-2) 0.141 mg 12.82%

Calories & Sources
(Calculated1: 25 kcal, Reported: 20 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 3.88 15.52 61.1% 45-65%
Protein 2.2 8.80 34.6% 10-35%
Total Fat 0.12 1.08 4.3% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Water 93.22 g 3.45% 2,700 g
Energy 20 kcal 1.00% 2,000 kcal
Energy 85 kJ
Protein 2.2 g 4.78% 46 g
Total lipid (fat) 0.12 g 0.15% 78 g
Ash 0.58 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Calcium, Ca 24 mg 2.40% 1,000 mg
Iron, Fe 2.14 mg 11.89% 18 mg
Magnesium, Mg 14 mg 4.38% 320 mg
Phosphorus, P 52 mg 7.43% 700 mg
Potassium, K 202 mg 4.30% 4,700 mg
Sodium, Na 2 mg 0.09% 2,300 mg
Zinc, Zn 0.54 mg 6.75% 8 mg
Copper, Cu 0.189 mg 21.00% 0.9 mg
Manganese, Mn 0.158 mg 8.78% 1.8 mg
Selenium, Se 2.3 µg 4.18% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Vitamin C, total ascorbic acid 5.6 mg 7.47% 75 mg
Thiamin (Vitamin B-1) 0.143 mg 13.00% 1.1 mg
Riboflavin (Vitamin B-2) 0.141 mg 12.82% 1.1 mg
Niacin (Vitamin B-3) 0.978 mg 6.99% 14 mg
Pantothenic acid (Vitamin B-5) 0.274 mg 5.48% 5 mg
Vitamin B6 0.091 mg 7.00% 1.3 mg
Folate, total (Vitamin B-9) 52 µg 13.00% 400 µg
Folic acid 0 µg
Folate, food 52 µg 13.00% 400 µg
Folate, DFE 52 µg 13.00% 400 µg
Choline, total 16 mg 3.76% 425 mg
Betaine 0.6 mg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 38 µg 5.43% 700 µg
Retinol 0 µg
Carotene, beta 449 µg
Carotene, alpha 9 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 756 IU
Lycopene 0 µg
Lutein + zeaxanthin 710 µg
Vitamin E (alpha-tocopherol) 1.13 mg 7.53% 15 mg
Vitamin E, added 0 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.09 mg
Tocopherol, delta 0 mg
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 15 µg
Vitamin K (phylloquinone) 41.6 µg 46.22% 90 µg
Vitamin K (Dihydrophylloquinone) 0 µg

Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Tryptophan 0.027 g
Threonine 0.084 g
Isoleucine 0.075 g
Leucine 0.128 g
Lysine 0.104 g
Methionine 0.031 g
Cystine 0.031 g
Phenylalanine 0.075 g
Tyrosine 0.052 g
Valine 0.115 g
Arginine 0.091 g
Histidine 0.049 g
Alanine 0.115 g
Aspartic acid 0.508 g
Glutamic acid 0.233 g
Glycine 0.093 g
Proline 0.071 g
Serine 0.106 g
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Carbohydrate, by difference 3.88 g 1.41% 275 g
Fiber, total dietary 2.1 g 8.40% 25 g
Sugars, total including NLEA 1.88 g 1.45% 130 g
Sucrose 0.23 g
Glucose 0.65 g
Fructose 1 g
Lactose 0 g
Maltose 0 g
Galactose 0 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Fatty acids, total saturated 0.04 g 0.20% 20 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 8:0 0 g
SFA 10:0 0 g
SFA 12:0 0 g
SFA 14:0 0 g
SFA 15:0 0 g
SFA 16:0 0.04 g
SFA 17:0 0 g
SFA 18:0 0 g
SFA 20:0 0 g
SFA 22:0 0 g
SFA 24:0 0 g
Fatty acids, total monounsaturated 0 g
MUFA 14:1 0 g
MUFA 15:1 0 g
MUFA 16:1 0 g
MUFA 17:1 0 g
MUFA 18:1 0 g
MUFA 20:1 0 g
MUFA 22:1 0 g
Fatty acids, total polyunsaturated 0.05 g
PUFA 18:2 0.04 g
PUFA 18:3 0.01 g
PUFA 18:4 0 g
PUFA 20:2 n-6 c,c 0 g
PUFA 20:3 0 g
PUFA 20:4 0 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
PUFA 22:6 n-3 (DHA) 0 g
Fatty acids, total trans 0 g
Cholesterol 0 mg 0.00% 300 mg
Phytosterols 24 mg




USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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