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Nutritional Data for 100 grams of ASPARAGUS, COOKED, BOILED, DRAINED

Mean value per 100.00 grams edible part;  0.0% refuse 
Portions:  1/2 C = 90.00 gm, 4 SPEARS = 60.00 gm
9.6% Cals from fat, 36.6% Cals from protein, 53.8% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   24.000     0.8%     1.1%
Protein                 Gms :    2.590     4.1%     5.2%
Total lipid (fat)       Gms :    0.310     0.3%     0.4%
Carbohydrate, by diff.  Gms :    4.230     0.9%     1.3%
Total saturated fat     Gms :    0.071     0.2%     0.3%
Ttl monounsaturated fat Gms :    0.010
Ttl polyunsaturated fat Gms :    0.136
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :   11.000     2.2%     2.2%
Total dietary fiber     Gms :    2.100     8.4%     8.4%
Vitamin A               Re  :   54.000     5.4%     6.8%
Vitamin A               IU  :  539.000
Ascorbic acid           Mg  :   10.800    18.0%    18.0%
Thiamin                 Mg  :    0.123     8.2%    11.2%
Riboflavin              Mg  :    0.126     7.4%     9.7%
Niacin                  Mg  :    1.082     5.7%     7.2%
Vitamin B6              Mg  :    0.122     6.1%     7.6%
Folacin                 Mcg :  146.000    73.0%    81.1%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  160.000     8.0%     8.0%
Calcium                 Mg  :   20.000     2.5%     2.5%
Phosphorus              Mg  :   54.000     6.8%     6.8%
Magnesium               Mg  :   10.000     2.9%     3.6%
Iron                    Mg  :    0.730     7.3%     4.9%
Zinc                    Mg  :    0.420     2.8%     3.5%
Pantothenic acid        Mg  :    0.161     3.2%     3.2%
Copper                  Mg  :    0.112     5.6%     5.6%
Manganese               Mg  :    0.152     4.3%     4.3%
Ash                     Gms :    0.660
Water                   Gms :   92.200
Food energy             KJ  :  101.000
Lauric acid   (12:0)    Gms :    0.001
Myristic acid (14:0)    Gms :    0.001
Palmitic acid (16:0)    Gms :    0.064
Stearic acid  (18:0)    Gms :    0.004
Palmitoleic acid(16:1)  Gms :    0.001
Oleic acid      (18:1)  Gms :    0.009
Linoleic acid (18:2/n6) Gms :    0.129     2.0%     2.6%
Linolenic acid(18:3/n3) Gms :    0.007     0.4%     0.6%
Phytosterols            Mg  :   24.000
Histidine               Gms :    0.040     4.2%     5.3%
Isoleucine              Gms :    0.095    12.0%    15.1%
Leucine                 Gms :    0.113    10.2%    12.8%
Lysine                  Gms :    0.123    12.9%    16.2%
Methionine              Gms :    0.025
Cystine                 Gms :    0.031
Methionine+Cystine      Gms :    0.056     5.4%     6.8%
Phenylalanine           Gms :    0.061
Tyrosine                Gms :    0.041
Phenylalanine+Tyrosine  Gms :    0.102     9.2%    11.6%
Threonine               Gms :    0.072    13.1%     8.2%
Tryptophan              Gms :    0.025     8.9%    11.4%
Valine                  Gms :    0.100    12.7%    15.9%
Arginine                Gms :    0.121
Alanine                 Gms :    0.122
Aspartic acid           Gms :    0.301
Glutamic acid           Gms :    0.425
Glycine                 Gms :    0.084
@Y:    0.138
Serine                  Gms :    0.099
Protein Score: 100, 44% ideal. EAA score: 1.02. 
Limiting Amino Acid: Histidine             


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