Asparagus, cooked, boiled, drained

ASPARAGUS, cooked, boiled, drained
NDB No: 11012

ASPARAGUS is a member of the Lily family. Asparagus spears grow from a crown that is planted about a foot deep in sandy soils. Under ideal conditions, an asparagus spear can grow 10" in a 24-hour period. Each crown will send spears up for about 6-7 weeks during the spring and early summer.
Asparagus is a nutrient-dense food which in high in Folic Acid and is a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamin. Asparagus has No Fat, contains No Cholesterol and is low in Sodium.

Nutrient	Units	1.00 X 4 spears (1/2" base) ------- 60g
Proximates
Water	g	55.58
Energy	kcal	13
Energy	kj	56
Protein	g	1.44
Total lipid (fat)	g	0.13
Ash	g	0.38
Carbohydrate, by difference	g	2.47
Fiber, total dietary	g	1.2
Sugars, total	g	0.78
Sucrose	g	0.05
Glucose (dextrose)	g	0.25
Fructose	g	0.47
Lactose	g	0.00
Maltose	g	0.00
Galactose	g	0.00
Starch	g	0.00
Minerals
Calcium, Ca	mg	14
Iron, Fe	mg	0.55
Magnesium, Mg	mg	8
Phosphorus, P	mg	32
Potassium, K	mg	134
Sodium, Na	mg	8
Zinc, Zn	mg	0.36
Copper, Cu	mg	0.099
Manganese, Mn	mg	0.092
Selenium, Se	mcg	3.7
Vitamins
Vitamin C, total ascorbic acid	mg	4.6
Thiamin	mg	0.097
Riboflavin	mg	0.083
Niacin	mg	0.650
Pantothenic acid	mg	0.135
Vitamin B-6	mg	0.047
Folate, total	mcg	89
Folic acid	mcg	0
Folate, food	mcg	89
Folate, DFE	mcg_DFE	89
Vitamin B-12	mcg	0.00
Vitamin A, IU	IU	604
Vitamin A, RAE	mcg_RAE	30
Retinol	mcg	0
Vitamin E (alpha-tocopherol)	mg	0.90
Tocopherol, beta	mg	0.01
Tocopherol, gamma	mg	0.13
Tocopherol, delta	mg	0.00
Vitamin K (phylloquinone)	mcg	30.4
Lipids
Fatty acids, total saturated	g	0.043
4:0	g	0.000
6:0	g	0.000
8:0	g	0.000
10:0	g	0.000
12:0	g	0.000
14:0	g	0.000
15:0	g	0.000
16:0	g	0.030
17:0	g	0.000
18:0	g	0.000
20:0	g	0.000
22:0	g	0.000
24:0	g	0.000
Fatty acids, total monounsaturated	g	0.006
14:1	g	0.000
15:1	g	0.000
16:1 undifferentiated	g	0.000
17:1	g	0.000
18:1 undifferentiated	g	0.000
20:1	g	0.000
22:1 undifferentiated	g	0.000
Fatty acids, total polyunsaturated	g	0.082
18:2 undifferentiated	g	0.048
18:3 undifferentiated	g	0.018
18:4	g	0.000
20:2 n-6 c,c	g	0.000
20:3 undifferentiated	g	0.000
20:4 undifferentiated	g	0.000
20:5 n-3	g	0.000
22:5 n-3	g	0.000
22:6 n-3	g	0.000
Cholesterol	mg	0
Phytosterols	mg	14
Amino acids
Tryptophan	g	0.015
Threonine	g	0.043
Isoleucine	g	0.057
Leucine	g	0.068
Lysine	g	0.074
Methionine	g	0.015
Cystine	g	0.019
Phenylalanine	g	0.037
Tyrosine	g	0.025
Valine	g	0.060
Arginine	g	0.073
Histidine	g	0.024
Alanine	g	0.074
Aspartic acid	g	0.181
Glutamic acid	g	0.256
Glycine	g	0.050
Proline	g	0.083
Serine	g	0.059
Other
Alcohol, ethyl	g	0.0
Caffeine	mg	0
Theobromine	mg	0
Carotene, beta	mcg	362
Carotene, alpha	mcg	0
Cryptoxanthin, beta	mcg	0
Lycopene	mcg	18
Lutein + zeaxanthin	mcg	463

USDA National Nutrient Database for Standard Reference, Release 17 (2004)