Asparagus, canned, drained solids

Plant foods · Vegetables · All vegetables

g
Macronutrients 93 / 100 How is this scored?

Composition

Energy

Protein 2.1 g · 9 kcal/100g
Fat 0.7 g · 6 kcal/100g
Carbs 2.5 g · 10 kcal/100g
Fiber 1.6 g
Water 94 g
Total energy 19 kcal

Energy is predominantly from carbs (41%); EFSA recommends 45–60% for a balanced diet

Fat quality 62 / 100 How is this scored?
Total fat
0.7g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.3g
Omega-6
0.27g

Saturated fat is 7.0% of energy, within the WHO limit of 10%.

Protein quality 74 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 74%
Lysine 100%
Methionine + Cysteine 98%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 98%

Limiting amino acid is Leucine (74% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 39 / 100 How is this scored?

Vitamins

Vitamin A 41 µg
Vitamin C 18.4 mg
Vitamin D 0.0 µg
Vitamin E 1.2 mg
Vitamin K 41 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.10 mg
Niacin (B3) 1.0 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.11 mg
Folate (B9) 96 µg
Vitamin B12 0.00 µg

Minerals

Calcium 16 mg
Iron 1.8 mg
Magnesium 10 mg
Phosphorus 43 mg
Potassium 172 mg
Sodium 287 mg
Zinc 0.4 mg
Copper 0.10 mg
Manganese 0.17 mg
Selenium 1.7 µg

Notable source of Vitamin K (55% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.