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Asparagus

Asparagus

Description

Asparagus, the young shoots of the asparagus plant of the genus of Liliaceae. This vegetable is a good source of provitamin A carotenoids, vitamin C, and vitamin K; it is also a fair source of folic acid.

Available from February through June.

Note: Avoid stalks with tips partially open, spread or wilted, as these probably will be tough. Angular or flat stalks tend to be woody. Slightly wilted stalks sometimes may be freshened in cold water.

This herb has approval status by the German Commission E.

References:

Blumenthal, M (Ed.): The Complete German Commission E Monographs: Therapeutic Guide to Herbal Medicines. American Botanical Council. Austin, TX. 1998.

Caloric Content

1 2 3
Calories: 35 15 24
Protein: 3.41.552.59 gm
Carbohydrates: 6.82.64 3 gm
Fiber: .945 .50 .93 gm
Total fats: .3 .19 .78 gm
Saturated fats: .067.043.178 gm
Unsaturated fats:.139.085.369 gm
Cholesterol: 0 0 0 mg



1. Raw - 1 cup, 135 grams
2. Boiled, Drained - 4 spears, 60 grams
3. Canned, Drained - 1/2 cup, 121 grams

5 6
Calories: 14 17
Protein:1.871.77 gm
Carbohydrates:2.382.92 gm
Fiber: .51 .50 gm
Total fats: .13 .25 gm
Saturated fats:.030.057 gm
Unsaturated fats:.063.118 gm
Cholesterol: 0 0 mg



4. Frozen - 4 spears, 58 grams
5. Frozen, Boiled, Drained - 4 spears, 60 grams

Vitamin Content

1 2 3
Vitamin A:1220 498 - IU
Thiamine: .24.059 - mg
Vitamin B-2: .27.073 - mg
Vitamin B-6: .2.085 - mg
Vitamin B-12: 0 0 0 mcg
Biotin: .675 - - mcg
Niacin: 2.631 - mg
Pantothenic Acid: .837.097 - mg
Folic acid: .08658.8115.7 mcg
Vitamin C: 4515.7 - mg
Vitamin E: 2.59 - - IU



1. Raw - 1 cup, 135 grams
2. Boiled, Drained - 4 spears, 60 grams
3. Canned, Drained - 1/2 cup, 121 grams

4 5 USRDA
Vitamin A: 550 4915000 IU
Thiamine: .070.039 1.7 mg
Vitamin B-2: .076.062 1.7 mg
Vitamin B-6: .064.012 2.0 mg
Vitamin B-12: 0 0 6 mcg
Biotin: - - 300 mcg
Niacin: .697.623 20 mg
Pantothenic Acid: .107.095 10 mg
Folic acid:110.680.8 400 mcg
Vitamin C: 18.514.7 60 mg
Vitamin E: - - 30 IU



4. Frozen - 4 spears, 58 grams
5. Frozen, Boiled, Drained - 4 spears, 60 grams

Mineral Content

1 2 3
Calcium: 30 15 - mg
Copper:.148.060.116 mg
Iron: 1.4 .402.22 mg
Magnesium: 27 11 - mg
Manganese:.256.125 - mg
Phosphorus: 84 36 - mg
Potassium: 375 186 - mg
Selenium: - - - mcg
Sodium: 3 3 - mg
Zinc:1.31 .29 .49 mg



1. Raw - 1 cup, 135 grams
2. Boiled, Drained - 4 spears, 60 grams
3. Canned, Drained - 1/2 cup, 121 grams

4 5 USRDA
Calcium: 15 141000 mg
Copper:.079.103 2 mg
Iron: .42 .38 18 mg
Magnesium: 8 8 400 mg
Manganese:.118.111 n/a mg
Phosphorus: 37 331000 mg
Potassium: 147 131 n/a mg
Selenium: - - n/a mcg
Sodium: 5 2 n/a mg
Zinc: .34 .33 15 mg



4. Frozen - 4 spears, 58 grams
5. Frozen, Boiled, Drained - 4 spears, 60 grams

Amino Acid Content

1 2 3
Tryptophan: .040.015.025 gm
Threonine:.115.043.073 gm
Isoleucine:.151.057.096 gm
Leucine: .180.067.113 gm
Lysine: .196.074.122 gm
Methionine:.039.015.025 gm
Cysteine:.049.019.030 gm
Phenylalanine:.097.037.062 gm
Tyrosine: .064.025.041 gm
Valine: .160.060.099 gm
Arginine:.193.073.121 gm
Histidine:.063.024.040 gm
Alanine:.194.073.122 gm
Aspartic acid:.479.180.300 gm
Glutamic acid:.676.254.424 gm
Glycine: .134.050.083 gm
Proline:.219.082.138 gm
Serine:.157.059.098 gm



1. Raw - 1 cup, 135 grams
2. Boiled, Drained - 4 spears, 60 grams
3. Canned, Drained - 1/2 cup, 121 grams


4 5
Tryptophan:.018.017 gm
Threonine: .052.049 gm
Isoleucine: .069.065 gm
Leucine:.081.077 gm
Lysine:.089.084 gm
Methionine:.018.017 gm
Cysteine:.022.021 gm
Phenylalanine:.044.042 gm
Tyrosine:.030.028 gm
Valine: .072.068 gm
Arginine:.088.083 gm
Histidine:.029.028 gm
Alanine:.088.083 gm
Aspartic acid:.217.205 gm
Glutamic acid:.306.290 gm
Glycine:.061.058 gm
Proline: .099.094 gm
Serine:.071.067 gm



4. Frozen - 4 spears, 58 grams
5. Frozen, Boiled, Drained - 4 spears, 60 grams

References

Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.

Produce Availability & Merchandising Guide. The Packer. 1989.

U.S. Department of Agriculture. Composition of Foods: Fruits and Fruit Juices-Raw-Processed-Prepared. Washington D.C. 1982.

United States Department of Agriculture. How To Buy Food For Economy and Quality. Recommendations of the United States Department of Agriculture. Dover: New York. 1975.

 


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