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Asparagus, raw

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→ Nutrition facts and RDA's
→ How many calories are there in Asparagus, raw?
→ Unabridged nutrient values table with RDAs (for scientific work): Asparagus, raw
→ Strong point: Vitamin K. Details ...

Calorie and Vitamin Values

100g cup spear, small (5" long or less) spear, medium (5-1/4" to 7" long) spear, large (7-1/4" to 8-1/2") spear, extra large (8-3/4" to 10" long) spear tip (2" long or less) oz.
Unit weight (g) 100 g 134 g 12 g 16 g 20 g 24 g 3.5 g 28 g
Unit weight (oz.) 3.53 oz. 4.73 oz. 0.423 oz. 0.564 oz. 0.705 oz. 0.847 oz. 0.123 oz. 1 oz.
Calories20kcal27kcal2.4kcal3.2kcal4kcal4.8kcal0.7kcal5.67kcal
Protein2.2g2.95g0.264g0.352g0.44g0.528g0.077g0.624g
Carbohydrate3.88g5.2g0.466g0.621g0.776g0.931g0.136g1.1g
Fat0.12g0.161g0.0144g0.0192g0.024g0.0288g0.0042g0.034g
Fiber2.1g2.81g0.252g0.336g0.42g0.504g0.0735g0.595g
Cholesterol0mg0mg0mg0mg0mg0mg0mg0mg
Vitamin A756IU1013IU91IU121IU151IU181IU26IU214IU
Vitamin D
Vitamin E 1.13mg1.51mg0.136mg0.181mg0.226mg0.271mg0.0396mg0.32mg
Vitamin K42mcg56mcg4.99mcg6.66mcg8.32mcg9.98mcg1.46mcg11.8mcg
Vitamin C5.6mg7.5mg0.672mg0.896mg1.12mg1.34mg0.196mg1.59mg
B1 (Thiamin)0.143mg0.192mg0.0172mg0.0229mg0.0286mg0.0343mg0.00501mg0.0405mg
B2 (Riboflavin)0.141mg0.189mg0.0169mg0.0226mg0.0282mg0.0338mg0.00494mg0.04mg
B3 (Niacin)0.978mg1.31mg0.117mg0.156mg0.196mg0.235mg0.0342mg0.277mg
B5 (Pantothenic acid)0.274mg0.367mg0.0329mg0.0438mg0.0548mg0.0658mg0.00959mg0.0777mg
B60.091mg0.122mg0.0109mg0.0146mg0.0182mg0.0218mg0.00319mg0.0258mg
Folate (Folic acid)52mcg70mcg6.24mcg8.32mcg10.4mcg12.5mcg1.82mcg14.7mcg
B120mcg0mcg0mcg0mcg0mcg0mcg0mcg0mcg
Choline16mg21mg1.92mg2.56mg3.2mg3.84mg0.56mg4.54mg
Biotin
Calcium24mg32mg2.88mg3.84mg4.8mg5.76mg0.84mg6.8mg
Iron2.14mg2.87mg0.257mg0.342mg0.428mg0.514mg0.0749mg0.607mg
Magnesium14mg18.8mg1.68mg2.24mg2.8mg3.36mg0.49mg3.97mg
Phosphorus52mg70mg6.24mg8.32mg10.4mg12.5mg1.82mg14.7mg
Zinc0.54mg0.724mg0.0648mg0.0864mg0.108mg0.13mg0.0189mg0.153mg
Copper0.189mg0.253mg0.0227mg0.0302mg0.0378mg0.0454mg0.00662mg0.0536mg
Manganese0.158mg0.212mg0.019mg0.0253mg0.0316mg0.0379mg0.00553mg0.0448mg
Selenium2.3mcg3.08mcg0.276mcg0.368mcg0.46mcg0.552mcg0.0805mcg0.652mcg
Fluoride
Potassium202mg271mg24mg32mg40mg48mg7.07mg57mg
Sodium (Na)2mg2.68mg0.24mg0.32mg0.4mg0.48mg0.07mg0.567mg
Histidine0.049g0.0657g0.00588g0.00784g0.0098g0.0118g0.00172g0.0139g
Isoleucine0.075g0.101g0.009g0.012g0.015g0.018g0.00263g0.0213g
Leucine0.128g0.172g0.0154g0.0205g0.0256g0.0307g0.00448g0.0363g
Lysine0.104g0.139g0.0125g0.0166g0.0208g0.025g0.00364g0.0295g
Methionine0.031g0.0415g0.00372g0.00496g0.0062g0.00744g0.00109g0.00879g
Phenylalanine0.075g0.101g0.009g0.012g0.015g0.018g0.00263g0.0213g
Threonine0.084g0.113g0.0101g0.0134g0.0168g0.0202g0.00294g0.0238g
Tryptophan0.027g0.0362g0.00324g0.00432g0.0054g0.00648g0.000945g0.00765g
Valine0.115g0.154g0.0138g0.0184g0.023g0.0276g0.00403g0.0326g
EPA (Omega 3)0mg0mg0mg0mg0mg0mg0mg0mg
DHA (Omega 3)0mg0mg0mg0mg0mg0mg0mg0mg
GLA (Omega 6)
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine0.6mg0.804mg0.072mg0.096mg0.12mg0.144mg0.021mg0.17mg

Units

Unit Weight (g) Weight (oz.)
g1 g0.0353 oz.
cup134 g4.73 oz.
spear, small (5" long or less)12 g0.423 oz.
spear, medium (5-1/4" to 7" long)16 g0.564 oz.
spear, large (7-1/4" to 8-1/2")20 g0.705 oz.
spear, extra large (8-3/4" to 10" long)24 g0.847 oz.
spear tip (2" long or less)3.5 g0.123 oz.

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