#1: Asparagus (Cooked)
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#2: Asparagus (Cooked)
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#3: Asparagus (Cooked)
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Nutrition Comparison of Asparagus (Cooked), Asparagus (Cooked), and Asparagus (Cooked)

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Calorie Comparison


2000 calories = Full Bar
  • Asparagus (Cooked)100 grams (x1)1% DV
  • Asparagus (Cooked)1/2 cup (x1)1% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) (x1)1% DV

Fat Comparison


65g = Full Bar
  • Asparagus (Cooked)100 grams (x1)0% DV
  • Asparagus (Cooked)1/2 cup (x1)0% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) (x1)0% DV

Carbohydrate Comparison


300g = Full Bar
  • Asparagus (Cooked)100 grams (x1)1% DV
  • Asparagus (Cooked)1/2 cup (x1)1% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) (x1)1% DV

Protein Comparison


50g = Full Bar
  • Asparagus (Cooked)100 grams (x1)5% DV
  • Asparagus (Cooked)1/2 cup (x1)4% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) (x1)3% DV

Cholesterol Comparison


300mg = Full Bar
  • Asparagus (Cooked)100 grams (x1)0% DV
  • Asparagus (Cooked)1/2 cup (x1)0% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Asparagus (Cooked)100 grams (x1)8% DV
  • Asparagus (Cooked)1/2 cup (x1)7% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) (x1)5% DV

Sugar Comparison


50g = Full Bar
  • Asparagus (Cooked)100 grams (x1)3% DV
  • Asparagus (Cooked)1/2 cup (x1)2% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) (x1)2% DV

Iron Comparison


18mg = Full Bar
  • Asparagus (Cooked)100 grams (x1)5% DV
  • Asparagus (Cooked)1/2 cup (x1)5% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) (x1)3% DV

Calcium Comparison


1300mg = Full Bar
  • Asparagus (Cooked)100 grams (x1)2% DV
  • Asparagus (Cooked)1/2 cup (x1)2% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) (x1)1% DV

Potassium Comparison


4700mg = Full Bar
  • Asparagus (Cooked)100 grams (x1)5% DV
  • Asparagus (Cooked)1/2 cup (x1)4% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) (x1)3% DV
Macronutrients
Food ##1#2#3
Weight (g)1009060
Calories
(%DV)
22
(1%)
20
(1%)
13
(1%)
Fat (g)
(%DV)
0.2
(0%)
0.2
(0%)
0.1
(0%)
Protein (g)
(%DV)
2.4
(5%)
2.2
(4%)
1.4
(3%)
Carbohydrates (g)
(%DV)
4.1
(1%)
3.7
(1%)
2.5
(1%)
Sugar (g)
(%DV)
1.3
(3%)
1.2
(2%)
0.8
(2%)
Fiber (g)
(%DV)
2
(8%)
1.8
(7%)
1.2
(5%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Net Carbs (g)2.11.91.3
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)1009060
Calcium (mg)
(%DV)
23
(2%)
20.7
(2%)
13.8
(1%)
Iron (mg)
(%DV)
0.9
(5%)
0.8
(5%)
0.5
(3%)
Potassium (mg)
(%DV)
224
(5%)
201.6
(4%)
134.4
(3%)
Magnesium (mg)
(%DV)
14
(3%)
12.6
(3%)
8.4
(2%)
Phosphorus (mg)
(%DV)
54
(4%)
48.6
(4%)
32.4
(3%)
Sodium (mg)
(%DV)
14
(1%)
12.6
(1%)
8.4
(0%)
Zinc (mg)
(%DV)
0.6
(5%)
0.5
(5%)
0.4
(3%)
Copper (mg)
(%DV)
0.2
(18%)
0.1
(17%)
0.1
(11%)
Manganese (mg)
(%DV)
0.2
(7%)
0.1
(6%)
0.1
(4%)
Selenium (μg)
(%DV)
6.1
(11%)
5.5
(10%)
3.7
(7%)
Fluoride (μg)21.919.713.1
Vitamins
Food ##1#2#3
Weight (g)1009060
Vitamin A, RAE (μg)
(%DV)
50
(6%)
45
(5%)
30
(3%)
Vitamin C (mg)
(%DV)
7.7
(9%)
6.9
(8%)
4.6
(5%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(14%)
0.1
(12%)
0.1
(8%)
Riboflavin (B2) (mg)
(%DV)
0.1
(11%)
0.1
(10%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
1.1
(7%)
1
(6%)
0.7
(4%)
Pantothenic acid (B5) (mg)
(%DV)
0.2
(5%)
0.2
(4%)
0.1
(3%)
Vitamin B6 (mg)
(%DV)
0.1
(5%)
0.1
(4%)
0
(3%)
Folate (B9) (μg)
(%DV)
149
(37%)
134.1
(34%)
89.4
(22%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
149
(37%)
134.1
(34%)
89.4
(22%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
149
(37%)
134.1
(34%)
89.4
(22%)
Choline (mg)
(%DV)
26.1
(5%)
23.5
(4%)
15.7
(3%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
1006
(34%)
905.4
(30%)
603.6
(20%)
Beta Carotene (μg)
(%DV)
604
(6%)
543.6
(5%)
362.4
(3%)
Alpha Carotene (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)302718
Lutein + Zeaxanthin (μg)771693.9462.6
Vitamin E (mg)
(%DV)
1.5
(10%)
1.4
(9%)
0.9
(6%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
50.6
(42%)
45.5
(38%)
30.4
(25%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)1009060
Water (g)92.683.455.6
Ash (g)110
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)1009060
Sucrose (g)0.10.10
Glucose (g)0.40.40.3
Fructose (g)0.80.70.5
Lactose (g)000
Maltose (g)000
Galactose (g)000
Starch (g)000
Fats
Food ##1#2#3
Weight (g)1009060
Omega 3s (mg)
(%DV)
29
(2%)
26
(2%)
17
(1%)
Omega 6s (mg)766846
Omega 3 to Omega 6 Ratio0.380.380.38
Omega 6 to Omega 3 Ratio2.622.622.62
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)000
15:0 (mg)000
16:0 (mg)484329
17:0 (mg)000
18:0 (mg)000
20:0 (mg)000
22:0 (mg)000
24:0 (mg)000
Monosaturated Fats (mg)000
14:1 (mg)000
15:1 (mg)000
16:1 undifferentiated (mg)000
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)000
18:1 undifferentiated (mg)000
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)000
22:1 undifferentiated (mg)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)1059563
18:2 undifferentiated (mg)766846
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)292617
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)000
20:3 undifferentiated (mg)000
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)000
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)1009060
Betaine (mg)111
Tryptophan (mg)
(%DV)
29
(10%)
26
(9%)
17
(6%)
Threonine (mg)
(%DV)
92
(9%)
83
(8%)
55
(5%)
Isoleucine (mg)
(%DV)
82
(6%)
74
(5%)
49
(4%)
Leucine (mg)
(%DV)
140
(5%)
126
(5%)
84
(3%)
Lysine (mg)
(%DV)
113
(5%)
102
(5%)
68
(3%)
Methionine (mg)
(%DV)
34
(5%)
31
(4%)
20
(3%)
Cystine (mg)
(%DV)
34
(12%)
31
(11%)
20
(7%)
Phenylalanine (mg)
(%DV)
82
(9%)
74
(8%)
49
(6%)
Tyrosine (mg)
(%DV)
57
(7%)
51
(6%)
34
(4%)
Valine (mg)
(%DV)
125
(7%)
113
(6%)
75
(4%)
Arginine (mg)998959
Histidine (mg)
(%DV)
53
(8%)
48
(7%)
32
(5%)
Alanine (mg)12511375
Aspartic acid (mg)555500333
Glutamic acid (mg)255230153
Glycine (mg)1019161
Proline (mg)776946
Serine (mg)11610470
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.