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Garden asparagus nutrition, glycemic index, acidty and serving size

Asparagus, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Garden asparagus

Garden asparagus
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 spear, medium (5-1/4" to 7" long) (16 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-1.9 (alkaline)
Calories
20
79% Vitamin A
72% Folate, food
71% Vitamin C
67% Copper
66% Folate, total
Explanation: This food contains more Vitamin A than 79% of foods. More importantly, although there are several foods (21%) which contain more Vitamin A, this food itself is rich in Vitamin A more than it is in any other nutrient. Similarly it is relatively rich in Folate, food, Vitamin C, Copper and Folate, total

Garden asparagus Glycemic index (GI)

32
Similar food data
32 Artichoke Artichoke
32 Broccoli Broccoli
64 Beetroot Beetroot

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 4%
2.2 g of 50 g
4%
Fats:
Daily Value: 0%
0.12 g of 65 g
0%
Carbs:
Daily Value: 1%
3.88 g of 300 g
1%
Water:
Daily Value: 5%
93.22 g of 2,000 g
5%
Other:
0.58 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 20
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
1%
TotalCarbohydrate 4g
8%
Dietary Fiber 2g
Total Sugars 2g
Includes 1g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 24mg 2%

Iron 2mg 11%

Potassium 202mg 6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 24 mg of 1,000 mg 2%
Iron: 2.14 mg of 18 mg 12%
Magnesium: 14 mg of 400 mg 4%
Phosphorus: 52 mg of 1,000 mg 5%
Potassium: 202 mg of 3,500 mg 6%
Sodium: 2 mg of 2,400 mg 0%
Zinc: 0.54 mg of 15 mg 4%
Copper: 0.189 mg of 2 mg 9%
Manganese: 0.158 mg of 2 mg 8%
Selenium: 2.3 µg of 70 µg 3%
Choline: 16 mg of 550 mg 3%

Mineral chart - relative view

Copper
0.189 mg
TOP 33%
Iron
2.14 mg
TOP 34%
Calcium
24 mg
TOP 49%
Manganese
0.158 mg
TOP 55%
Potassium
202 mg
TOP 59%
Zinc
0.54 mg
TOP 67%
Magnesium
14 mg
TOP 75%
Selenium
2.3 mg
TOP 75%
Phosphorus
52 mg
TOP 76%
Choline
16 mg
TOP 78%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A: 756 IU of 5,000 IU 15%
Vitamin E : 1.13 mg of 20 mg 6%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 5.6 mg of 60 mg 9%
Vitamin B1: 0.143 mg of 2 mg 10%
Vitamin B2: 0.141 mg of 2 mg 8%
Vitamin B3: 0.978 mg of 20 mg 5%
Vitamin B5: 0.274 mg of 10 mg 3%
Vitamin B6: 0.091 mg of 2 mg 5%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 41.6 µg of 80 µg 52%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
756 µg
TOP 21%
Vitamin C
5.6 µg
TOP 29%
Vitamin B1
0.143 µg
TOP 40%
Vitamin K
41.6 µg
TOP 44%
Vitamin E
1.13 µg
TOP 45%
Vitamin B2
0.141 µg
TOP 59%
Vitamin B6
0.091 µg
TOP 67%
Vitamin B3
0.978 µg
TOP 69%
Vitamin B5
0.274 µg
TOP 76%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 27 mg of 280 mg 10%
Threonine: 84 mg of 1,050 mg 8%
Isoleucine: 75 mg of 1,400 mg 5%
Leucine: 128 mg of 2,730 mg 5%
Lysine: 104 mg of 2,100 mg 5%
Methionine: 31 mg of 1,050 mg 3%
Phenylalanine: 75 mg of 1,750 mg 4%
Valine: 115 mg of 1,820 mg 6%
Histidine: 49 mg of 700 mg 7%

Fat type information

Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.