Nutrition Facts Comparison

Food #1: Asparagus frozen cooked boiled drained without salt
Serving Size: 100 grams
Food #2: Asparagus frozen cooked boiled drained without salt
Serving Size: 1 cup
Food #3: Asparagus frozen cooked boiled drained without salt
Serving Size: 4 spears

Food Number#1#2#3
Serving Size (Grams)100g180g60g
Macronutrients
Calories183211
Fat (%DV)0.42g
(1%)
0.76g
(1%)
0.25g
(0%)
Saturated Fat (%DV)0.096g
(0%)
0.173g
(1%)
0.058g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)1.9g
(1%)
3.5g
(1%)
1.2g
(0%)
Fiber (%DV)1.6g
(6%)
2.9g
(12%)
1g
(4%)
Net-Carbs0.3g0.6g0.2g
Sugar0.3g0.6g0.2g
Protein3g5.3g1.8g
Vitamins
Vitamin A (%DV)806IU
(16%)
1450.8IU
(29%)
483.6IU
(10%)
Retinol Equiv.40μg72μg24μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene483μg869.4μg289.8μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.065mg
(4%)
0.117mg
(8%)
0.039mg
(3%)
Vitamin B2 (%DV)
Riboflavin
0.103mg
(6%)
0.185mg
(11%)
0.062mg
(4%)
Vitamin B3 (%DV)
Niacin
1.038mg
(5%)
1.868mg
(9%)
0.623mg
(3%)
Vitamin B5 (%DV)
Pantothenic Acid
0.158mg
(2%)
0.284mg
(3%)
0.095mg
(1%)
Vitamin B6 (%DV)0.02mg
(1%)
0.036mg
(2%)
0.012mg
(1%)
Vitamin B9 (%DV)
Folate
135μg
(34%)
243μg
(61%)
81μg
(20%)
Folic Acid0μg0μg0μg
Food Folate135μg243μg81μg
Dietary Folate Equivalents135μg243μg81μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)24.4mg
(41%)
43.92mg
(73%)
14.64mg
(24%)
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)1.2mg
(6%)
2.16mg
(11%)
0.72mg
(4%)
Vitamin K (%DV)80μg
(100%)
144μg
(180%)
48μg
(60%)
K1 - Dihydrophylloquinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
20.9mg
(4%)
37.62mg
(7%)
12.54mg
(2%)
Lycopene24μg43.2μg14.4μg
Lutein+Zeaxanthin618μg1112.4μg370.8μg
Minerals
Calcium (%DV)18mg
(2%)
32.4mg
(3%)
10.8mg
(1%)
Copper (%DV)0.105mg
(5%)
0.189mg
(9%)
0.063mg
(3%)
Iron (%DV)0.56mg
(3%)
1.01mg
(6%)
0.34mg
(2%)
Potassium (%DV)172mg
(5%)
309.6mg
(9%)
103.2mg
(3%)
Phosphorus (%DV)49mg
(5%)
88.2mg
(9%)
29.4mg
(3%)
Magnesium (%DV)10mg
(3%)
18mg
(5%)
6mg
(2%)
Manganese (%DV)0.14mg
(7%)
0.252mg
(13%)
0.084mg
(4%)
Sodium (%DV)3mg
(0%)
5mg
(0%)
2mg
(0%)
Selenium (%DV)3.9μg
(6%)
7.02μg
(10%)
2.34μg
(3%)
Zinc (%DV)0.41mg
(3%)
0.74mg
(5%)
0.25mg
(2%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio0.060.060.06
Omega 6 to Omega 3 Ratio17.517.517.5
Total Omega 3s10mg18mg6mg
18D3 Linolenic10mg18mg6mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)0mg0mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s175mg315mg105mg
18D2175mg315mg105mg
18D2CN6 Linoleic(LA)~mg~mg~mg
18D2CLA Conjugated Linoleic(CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
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)
46mg
(7%)
83mg
(12%)
28mg
(4%)
Isoleucine
(%RDI)
109mg
(8%)
196mg
(14%)
65mg
(5%)
Leucine
(%RDI)
128mg
(5%)
230mg
(8%)
77mg
(3%)
Lysine
(%RDI)
140mg
(7%)
252mg
(12%)
84mg
(4%)
Methionine
(%RDI)
28mg
(4%)
50mg
(7%)
17mg
(2%)
Phenylalanine
(%RDI)
70mg
(8%)
126mg
(14%)
42mg
(5%)
Threonine
(%RDI)
82mg
(8%)
148mg
(14%)
49mg
(5%)
Tryptophan
(%RDI)
29mg
(10%)
52mg
(19%)
17mg
(6%)
Valine
(%RDI)
114mg
(6%)
205mg
(11%)
68mg
(4%)
More Amino Acids
Arginine138mg248mg83mg
Alanine139mg250mg83mg
Aspartic Acid342mg616mg205mg
Cystine
(%RDI)
35mg
(12%)
63mg
(22%)
21mg
(7%)
Glutamic Acid483mg869mg290mg
Glycine96mg173mg58mg
Proline157mg283mg94mg
Serine112mg202mg67mg
Tyrosine
(%RDI)
47mg
(5%)
85mg
(10%)
28mg
(3%)
Hydroxyproline~mg~mg~mg
Other
Ash0.61g1.1g0.37g
Water94.1g169.38g56.46g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
0.9%1.6%0.55%
Percent Water94.1%169.4%56.5%
Protein to Carb Ratio (g/g)1.581.511.5
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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