Asparagus
Written by Med-Scope
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: 3.4 1.55 2.59 gm Carbohydrates: 6.8 2.64 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: 1.87 1.77 gm Carbohydrates: 2.38 2.92 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 gramsVitamin 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: .086 58.8 115.7 mcg Vitamin C: 45 15.7 - 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: 550 491 5000 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: 110.6 80.8 400 mcg Vitamin C: 18.5 14.7 60 mg Vitamin E: - - 30 IU
4. Frozen - 4 spears, 58 grams
5. Frozen, Boiled, Drained - 4 spears, 60 gramsMineral Content
1 2 3 Calcium: 30 15 - mg Copper: .148 .060 .116 mg Iron: 1.4 .40 2.22 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 14 1000 mg Copper: .079 .103 2 mg Iron: .42 .38 18 mg Magnesium: 8 8 400 mg Manganese: .118 .111 n/a mg Phosphorus: 37 33 1000 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 gramsAmino 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 gramsReferences
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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