3 January 2017

Nutrition

Asparagus (A. officinalis), raw,
Nutrition value per 100 g.
ORAC value 2150
(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 20 Kcal 1%
Carbohydrates 3.38 g 2.5%
Protein 2.20 g 4%
Total Fat 0.12 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.1 g 5.5%
Vitamins
Folates 52 µg 13%
Niacin 0.978 mg 6%
Pantothenic acid 0.274 mg 5%
Pyridoxine 0.091 mg 7%
Riboflavin 0.141 mg 11%
Thiamin 0.143 mg 12%
Vitamin C 5.6 mg 9%
Vitamin A 756 IU 25%
Vitamin E 1.13 mg 7.5%
Vitamin K 41.6 µg 35%
Electrolytes
Sodium 2 mg <1%
Potassium 202 mg 4%
Minerals
Calcium 24 mg 2.5%
Copper 0.189 mg 21%
Iron 1.14 mg 14%
Magnesium 14 mg 1%
Manganese 0.158 mg 7%
Phosphorus 52 mg 7.5%
Selenium 2.3 µg 4%
Zinc 0.54 mg 5%
Phyto-nutrients
Carotene-ß 449 µg
Carotene-a 9 µg
Lutein-zeaxanthin 710 µg