Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 20 kCal | 1684 kCal | 1.2% | 6% | 8420 g |
| Proteins | 2.2 g | 76 g | 2.9% | 14.5% | 3455 g |
| Fats | 0.12 g | 56 g | 0.2% | 1% | 46667 g |
| Carbohydrates | 1.78 g | 219 g | 0.8% | 4% | 12303 g |
| Alimentary fiber | 2.1 g | 20 g | 10.5% | 52.5% | 952 g |
| Water | 93.22 g | 2273 g | 4.1% | 20.5% | 2438 g |
| Ash | 0.58 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 38 μg | 900 μg | 4.2% | 21% | 2368 g |
| alpha Carotene | 9 μg | ~ | |||
| beta Carotene | 0.449 mg | 5 mg | 9% | 45% | 1114 g |
| Lutein + Zeaxanthin | 710 μg | ~ | |||
| Vitamin B1, thiamine | 0.143 mg | 1.5 mg | 9.5% | 47.5% | 1049 g |
| Vitamin B2, riboflavin | 0.141 mg | 1.8 mg | 7.8% | 39% | 1277 g |
| Vitamin B4, choline | 16 mg | 500 mg | 3.2% | 16% | 3125 g |
| Vitamin B5, pantothenic | 0.274 mg | 5 mg | 5.5% | 27.5% | 1825 g |
| Vitamin B6, pyridoxine | 0.091 mg | 2 mg | 4.6% | 23% | 2198 g |
| Vitamin B9, folate | 52 μg | 400 μg | 13% | 65% | 769 g |
| Vitamin C, ascorbic | 5.6 mg | 90 mg | 6.2% | 31% | 1607 g |
| Vitamin E, alpha tocopherol, TE | 1.13 mg | 15 mg | 7.5% | 37.5% | 1327 g |
| gamma Tocopherol | 0.09 mg | ~ | |||
| Vitamin K, phylloquinone | 41.6 μg | 120 μg | 34.7% | 173.5% | 288 g |
| Vitamin PP, NE | 0.978 mg | 20 mg | 4.9% | 24.5% | 2045 g |
| Betaine | 0.6 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 202 mg | 2500 mg | 8.1% | 40.5% | 1238 g |
| Calcium, Ca | 24 mg | 1000 mg | 2.4% | 12% | 4167 g |
| Magnesium, Mg | 14 mg | 400 mg | 3.5% | 17.5% | 2857 g |
| Sodium, Na | 2 mg | 1300 mg | 0.2% | 1% | 65000 g |
| Sulfur, S | 22 mg | 1000 mg | 2.2% | 11% | 4545 g |
| Phosphorus, P | 52 mg | 800 mg | 6.5% | 32.5% | 1538 g |
| Trace Elements | |||||
| Iron, Fe | 2.14 mg | 18 mg | 11.9% | 59.5% | 841 g |
| Manganese, Mn | 0.158 mg | 2 mg | 7.9% | 39.5% | 1266 g |
| Copper, Cu | 189 μg | 1000 μg | 18.9% | 94.5% | 529 g |
| Selenium, Se | 2.3 μg | 55 μg | 4.2% | 21% | 2391 g |
| Zinc, Zn | 0.54 mg | 12 mg | 4.5% | 22.5% | 2222 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 1.88 g | max 100 г | |||
| Glucose (dextrose) | 0.65 g | ~ | |||
| sucrose | 0.23 g | ~ | |||
| fructose | 1 g | ~ | |||
| Essential Amino Acids | |||||
| Arginine * | 0.091 g | ~ | |||
| valine | 0.115 g | ~ | |||
| Histidine * | 0.049 g | ~ | |||
| Isoleucine | 0.075 g | ~ | |||
| leucine | 0.128 g | ~ | |||
| lysine | 0.104 g | ~ | |||
| methionine | 0.031 g | ~ | |||
| threonine | 0.084 g | ~ | |||
| tryptophan | 0.027 g | ~ | |||
| phenylalanine | 0.075 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.115 g | ~ | |||
| Aspartic acid | 0.508 g | ~ | |||
| glycine | 0.093 g | ~ | |||
| Glutamic acid | 0.233 g | ~ | |||
| Proline | 0.071 g | ~ | |||
| serine | 0.106 g | ~ | |||
| tyrosine | 0.052 g | ~ | |||
| Cysteine | 0.031 g | ~ | |||
| Sterols | |||||
| Phytosterols | 24 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.04 g | max 18.7 г | |||
| 16: 0 Palmitic | 0.04 g | ~ | |||
| Polyunsaturated fatty acids | 0.05 g | from 11.2 to 20.6 | 0.4% | 2% | |
| 18: 2 Linoleic | 0.04 g | ~ | |||
| 18: 3 Linolenic | 0.01 g | ~ | |||
| Omega-3 fatty acids | 0.01 g | from 0.9 to 3.7 | 1.1% | 5.5% | |
| Omega-6 fatty acids | 0.04 g | from 4.7 to 16.8 | 0.9% | 4.5% |
The energy value is 20 kcal.
- cup = 134 g (26.8 kCal)
- spear, small (5″ long or less) = 12 гр (2.4 кКал)
- spear, medium (5-1 / 4 ″ to 7 ″ long) = 16 g (3.2 kcal)
- spear, large (7-1 / 4 ″ to 8-1 / 2 ″) = 20 g (4 kcal)
- spear, extra large (8-3/4″ to 10″ long) = 24 гр (4.8 кКал)
- spear tip (2 ″ long or less) = 3.5 g (0.7 kcal)
Asparagus, raw rich in vitamins and minerals such as: vitamin B9 – 13%, vitamin K – 34,7%, iron – 11,9%, copper – 18,9%
- Vitamin B6 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
- Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
- Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Tags: calorie content 20 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Asparagus, raw, calories, nutrients, useful properties Asparagus, raw