Wise2Food

Asparagus, Cooked, Boiled, Drained

Portion size 1/2 cup
  Calories 20
  Total Fat 0.20g
        Saturated Fat 0.064g
        Monounsaturated Fat 0.009g
        Polyunsaturated Fat 0.122g
  Cholesterol 0.000mg
  Sodium 13mg
  Total Carbohydrate 3.70g
        Sugars 1.17g
        Fiber 1.8g
  Protein 2g
  Vitamins
        Vitamin A 905 IU
        Vitamin C 6.9mg
        Vitamin B6 0.071mg
        Vitamin B12 0.00mcg
        Vitamin E 1.35mg
        Vitamin K 45.5mcg
        Thiamin 0.146mg
        Riboflavin 0.125mg
        Niacin 0.976mg
        Pantothenic acid 0.203mg
        Folate 134mcg
        Alpha-Carotene 0mcg
        Beta-Carotene 544mcg
        Lycopene 27mcg
        Lutein+Zeazanthin 694mcg
  Minerals
        Calcium 20.70mg
        Copper 0.149mg
        Iron 0.82mg
        Magnesium 13mg
        Manganese 0.139mg
        Phosphorus 49mg
        Potassium 202mg
        Selenium 5.5mcg
        Sodium 13mg
        Zinc 0.54mg

Portion size 4 spears (1/2" base)
  Calories 13
  Total Fat 0.13g
        Saturated Fat 0.043g
        Monounsaturated Fat 0.006g
        Polyunsaturated Fat 0.082g
  Cholesterol 0.000mg
  Sodium 8mg
  Total Carbohydrate 2.47g
        Sugars 0.78g
        Fiber 1.2g
  Protein 1g
  Vitamins
        Vitamin A 604 IU
        Vitamin C 4.6mg
        Vitamin B6 0.047mg
        Vitamin B12 0.00mcg
        Vitamin E 0.90mg
        Vitamin K 30.4mcg
        Thiamin 0.097mg
        Riboflavin 0.083mg
        Niacin 0.650mg
        Pantothenic acid 0.135mg
        Folate 89mcg
        Alpha-Carotene 0mcg
        Beta-Carotene 362mcg
        Lycopene 18mcg
        Lutein+Zeazanthin 463mcg
  Minerals
        Calcium 13.80mg
        Copper 0.099mg
        Iron 0.55mg
        Magnesium 8mg
        Manganese 0.092mg
        Phosphorus 32mg
        Potassium 134mg
        Selenium 3.7mcg
        Sodium 8mg
        Zinc 0.36mg

Portion size 1 oz
  Calories 6
  Total Fat 0.06g
        Saturated Fat 0.020g
        Monounsaturated Fat 0.003g
        Polyunsaturated Fat 0.039g
  Cholesterol 0.000mg
  Sodium 4mg
  Total Carbohydrate 1.17g
        Sugars 0.37g
        Fiber 0.6g
  Protein 1g
  Vitamins
        Vitamin A 285 IU
        Vitamin C 2.2mg
        Vitamin B6 0.022mg
        Vitamin B12 0.00mcg
        Vitamin E 0.43mg
        Vitamin K 14.3mcg
        Thiamin 0.046mg
        Riboflavin 0.039mg
        Niacin 0.307mg
        Pantothenic acid 0.064mg
        Folate 42mcg
        Alpha-Carotene 0mcg
        Beta-Carotene 171mcg
        Lycopene 9mcg
        Lutein+Zeazanthin 219mcg
  Minerals
        Calcium 6.52mg
        Copper 0.047mg
        Iron 0.26mg
        Magnesium 4mg
        Manganese 0.044mg
        Phosphorus 15mg
        Potassium 64mg
        Selenium 1.7mcg
        Sodium 4mg
        Zinc 0.17mg

Portion size 1 lb
  Calories 100
  Total Fat 1.00g
        Saturated Fat 0.322g
        Monounsaturated Fat 0.045g
        Polyunsaturated Fat 0.617g
  Cholesterol 0.000mg
  Sodium 64mg
  Total Carbohydrate 18.64g
        Sugars 5.90g
        Fiber 9.1g
  Protein 11g
  Vitamins
        Vitamin A 4563 IU
        Vitamin C 34.9mg
        Vitamin B6 0.358mg
        Vitamin B12 0.00mcg
        Vitamin E 6.80mg
        Vitamin K 229.5mcg
        Thiamin 0.735mg
        Riboflavin 0.631mg
        Niacin 4.917mg
        Pantothenic acid 1.021mg
        Folate 676mcg
        Alpha-Carotene 0mcg
        Beta-Carotene 2740mcg
        Lycopene 136mcg
        Lutein+Zeazanthin 3497mcg
  Minerals
        Calcium 104.33mg
        Copper 0.748mg
        Iron 4.13mg
        Magnesium 64mg
        Manganese 0.699mg
        Phosphorus 245mg
        Potassium 1016mg
        Selenium 27.7mcg
        Sodium 64mg
        Zinc 2.72mg

Portion size 100 grams
  Calories 22
  Total Fat 0.22g
        Saturated Fat 0.071g
        Monounsaturated Fat 0.010g
        Polyunsaturated Fat 0.136g
  Cholesterol 0.000mg
  Sodium 14mg
  Total Carbohydrate 4.11g
        Sugars 1.30g
        Fiber 2.0g
  Protein 2g
  Vitamins
        Vitamin A 1006 IU
        Vitamin C 7.7mg
        Vitamin B6 0.079mg
        Vitamin B12 0.00mcg
        Vitamin E 1.50mg
        Vitamin K 50.6mcg
        Thiamin 0.162mg
        Riboflavin 0.139mg
        Niacin 1.084mg
        Pantothenic acid 0.225mg
        Folate 149mcg
        Alpha-Carotene 0mcg
        Beta-Carotene 604mcg
        Lycopene 30mcg
        Lutein+Zeazanthin 771mcg
  Minerals
        Calcium 23.00mg
        Copper 0.165mg
        Iron 0.91mg
        Magnesium 14mg
        Manganese 0.154mg
        Phosphorus 54mg
        Potassium 224mg
        Selenium 6.1mcg
        Sodium 14mg
        Zinc 0.60mg



Disclaimer: The nutritional value of foods vary from time to time, region to region, and product to product. Also, manufacturers change their recipes from time to time and without notice. For these reasons the information provided on this site should be used only as a guide line and must not be considered authoritative.


Copyright 2005 Robert C. Pendleton, All rights reserved