Asparagus, frozen, unprepared

Plant foods · Vegetables · All vegetables

g
Macronutrients 73 / 100 How is this scored?

Composition

Energy

Protein 3.2 g · 13 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 4.1 g · 16 kcal/100g
Fiber 1.9 g
Water 92 g
Total energy 24 kcal

Macro balance aligns with EFSA guidelines (41% protein, 7% fat, 52% carbs)

Fat quality 62 / 100 How is this scored?
Total fat
0.2g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.10g

Saturated fat is 1.9% of energy, within the WHO limit of 10%.

Protein quality 73 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 74%
Lysine 100%
Methionine + Cysteine 97%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 98%

Limiting amino acid is Leucine (73% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 40 / 100 How is this scored?

Vitamins

Vitamin A 47 µg
Vitamin C 31.8 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.12 mg
Riboflavin (B2) 0.13 mg
Niacin (B3) 1.2 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.11 mg
Folate (B9) 191 µg
Vitamin B12 0.00 µg

Minerals

Calcium 25 mg
Iron 0.7 mg
Magnesium 14 mg
Phosphorus 64 mg
Potassium 253 mg
Sodium 8 mg
Zinc 0.6 mg
Copper 0.14 mg
Manganese 0.20 mg
Selenium 1.7 µg

Notable source of Folate (B9) (96% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.