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Asparagus Can Be Found Growing Wild

 

 Asparagus is a delicious early vegetable that can be found growing wild along in large parts of the country. It is a perennial that grows in dense beds and when well established can be harvested for a hundred years or more. The shoots are harvested in early spring, making it the earliest harvest of garden vegetables.

Asparagus may be eaten raw and it is also delicious cooked as a side dish or in soup. It is high in folic acid content and low in calories, providing less than 4 calories for each spear. It is high in potassium and folacin and is a good source of vitamin B6 and thiamin. It also is a very rich source for rutin which strengthens the wall of capillaries. Asparagus also supplies some iron, calcium, and vitamins A and C.

 Asparagus, Raw, One Cup

Nutrient Units 1.00 X 1 cup
-------
134g
Proximates
Water
g
124.91
Energy
kcal
27
Energy
kj
114
Protein
g
2.95
Total lipid (fat)
g
0.16
Ash
g
0.78
Carbohydrate, by difference
g
5.20
Fiber, total dietary
g
2.8
Sugars, total
g
2.52
Sucrose
g
0.31
Glucose (dextrose)
g
0.87
Fructose
g
1.34
Lactose
g
0.00
Maltose
g
0.00
Galactose
g
0.00
Minerals
Calcium, Ca
mg
32
Iron, Fe
mg
2.87
Magnesium, Mg
mg
19
Phosphorus, P
mg
70
Potassium, K
mg
271
Sodium, Na
mg
3
Zinc, Zn
mg
0.72
Copper, Cu
mg
0.253
Manganese, Mn
mg
0.212
Selenium, Se
mcg
3.1
Vitamins
Vitamin C, total ascorbic acid
mg
7.5
Thiamin
mg
0.192
Riboflavin
mg
0.189
Niacin
mg
1.311
Pantothenic acid
mg
0.367
Vitamin B-6
mg
0.122
Folate, total
mcg
70
Folic acid
mcg
0
Folate, food
mcg
70
Folate, DFE
mcg_DFE
70
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, IU
IU
1013
Vitamin A, RAE
mcg_RAE
51
Retinol
mcg
0
Vitamin E (alpha-tocopherol)
mg
1.51
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.00
Tocopherol, gamma
mg
0.12
Tocopherol, delta
mg
0.00
Vitamin K (phylloquinone)
mcg
55.7
Lipids
Fatty acids, total saturated
g
0.062
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
0.054
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
0.008
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
0.118
18:2 undifferentiated
g
0.054
18:3 undifferentiated
g
0.013
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
32
Amino acids
Tryptophan
g
0.029
Threonine
g
0.086
Isoleucine
g
0.113
Leucine
g
0.133
Lysine
g
0.145
Methionine
g
0.029
Cystine
g
0.036
Phenylalanine
g
0.072
Tyrosine
g
0.048
Valine
g
0.118
Arginine
g
0.143
Histidine
g
0.047
Alanine
g
0.143
Aspartic acid
g
0.355
Glutamic acid
g
0.501
Glycine
g
0.099
Proline
g
0.162
Serine
g
0.117
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
Carotene, beta
mcg
602
Carotene, alpha
mcg
12
Cryptoxanthin, beta
mcg
0
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
951
USDA National Nutrient Database for Standard Reference, Release 18 (2005)

 

 

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