Nutrition Facts Comparison Tool

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Nutrition Facts Comparison for:

#1 - Asparagus cooked boiled drained
100 grams (100g)

#2 - Asparagus cooked boiled drained
1 cup (180g)

#3 - Asparagus cooked boiled drained
4 spears (1/2" base) (60g)

Food Number#1#2#3
Serving Size (Grams)100g180g60g
Macronutrients
Calories224013
Fat (%DV)0.22g
(0%)
0.4g
(1%)
0.13g
(0%)
Saturated Fat (%DV)0.048g
(0%)
0.086g
(0%)
0.029g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)4.1g
(1%)
7.4g
(2%)
2.5g
(1%)
Fiber (%DV)2g
(8%)
3.6g
(14%)
1.2g
(5%)
Net-Carbs2.1g3.8g1.3g
Sugar1.3g2.3g0.8g
Protein2.4g
(5%)
4.3g
(9%)
1.4g
(3%)
Vitamins
Vitamin A (%DV)1006IU
(20%)
1810.8IU
(36%)
603.6IU
(12%)
Retinol Equiv.50μg90μg30μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene604μg1087.2μg362.4μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.162mg
(11%)
0.292mg
(19%)
0.097mg
(6%)
Vitamin B2 (%DV)
Riboflavin
0.139mg
(8%)
0.25mg
(15%)
0.083mg
(5%)
Vitamin B3 (%DV)
Niacin
1.084mg
(5%)
1.951mg
(10%)
0.65mg
(3%)
Vitamin B5 (%DV)
Pantothenic Acid
0.225mg
(2%)
0.405mg
(4%)
0.135mg
(1%)
Vitamin B6 (%DV)0.079mg
(4%)
0.142mg
(7%)
0.047mg
(2%)
Vitamin B9 (%DV)
Folate
149μg
(37%)
268.2μg
(67%)
89.4μg
(22%)
Folic Acid0μg0μg0μg
Food Folate149μg268.2μg89.4μg
Dietary Folate Equivalents149μg268.2μg89.4μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)7.7mg
(13%)
13.86mg
(23%)
4.62mg
(8%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)1.5mg
(8%)
2.7mg
(14%)
0.9mg
(5%)
Vitamin K (%DV)50.6μg
(63%)
91.08μg
(114%)
30.36μg
(38%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
26.1mg
(5%)
46.98mg
(9%)
15.66mg
(3%)
Lycopene30μg54μg18μg
Lutein + Zeaxanthin771μg1387.8μg462.6μg
Minerals
Calcium (%DV)23mg
(2%)
41.4mg
(4%)
13.8mg
(1%)
Copper (%DV)0.165mg
(8%)
0.297mg
(15%)
0.099mg
(5%)
Iron (%DV)0.91mg
(5%)
1.64mg
(9%)
0.55mg
(3%)
Potassium (%DV)224mg
(6%)
403.2mg
(12%)
134.4mg
(4%)
Phosphorus (%DV)54mg
(5%)
97.2mg
(10%)
32.4mg
(3%)
Magnesium (%DV)14mg
(4%)
25.2mg
(6%)
8.4mg
(2%)
Manganese (%DV)0.154mg
(8%)
0.277mg
(14%)
0.092mg
(5%)
Sodium (%DV)14mg
(1%)
25mg
(1%)
8mg
(0%)
Selenium (%DV)6.1μg
(9%)
10.98μg
(16%)
3.66μg
(5%)
Zinc (%DV)0.6mg
(4%)
1.08mg
(7%)
0.36mg
(2%)
Carbs and Sugars
Starch0g0g0g
Sucrose0.08g0.14g0.05g
Glucose0.42g0.76g0.25g
Fructose0.79g1.42g0.47g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.380.380.38
Omega 6 to Omega 3 Ratio2.622.622.62
Total Omega 3s29mg52mg17mg
18D3 Linolenic29mg52mg17mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s76mg137mg46mg
18D276mg137mg46mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic0mg0mg0mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
53mg
(8%)
95mg
(14%)
32mg
(5%)
Isoleucine
(%RDI)
82mg
(6%)
148mg
(11%)
49mg
(4%)
Leucine
(%RDI)
140mg
(5%)
252mg
(9%)
84mg
(3%)
Lysine
(%RDI)
113mg
(5%)
203mg
(10%)
68mg
(3%)
Methionine
(%RDI)
34mg
(5%)
61mg
(8%)
20mg
(3%)
Phenylalanine
(%RDI)
82mg
(9%)
148mg
(17%)
49mg
(6%)
Threonine
(%RDI)
92mg
(9%)
166mg
(16%)
55mg
(5%)
Tryptophan
(%RDI)
29mg
(10%)
52mg
(19%)
17mg
(6%)
Valine
(%RDI)
125mg
(7%)
225mg
(12%)
75mg
(4%)
More Amino Acids
Arginine99mg178mg59mg
Alanine125mg225mg75mg
Aspartic Acid555mg999mg333mg
Cystine
(%RDI)
34mg
(12%)
61mg
(21%)
20mg
(7%)
Glutamic Acid255mg459mg153mg
Glycine101mg182mg61mg
Proline77mg139mg46mg
Serine116mg209mg70mg
Tyrosine
(%RDI)
57mg
(7%)
103mg
(12%)
34mg
(4%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.63g1.13g0.38g
Water92.63g166.73g55.58g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride21.9μg39.42μg13.14μg
Stats
Percent of
Daily Calorie Target
1.1%2%0.65%
Percent Water92.6%166.7%55.6%
Protein to Carb Ratio (g/g)0.590.580.56

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.