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Whole wheat bread has more iron, vitamins and dietary fiber than white bread

Asparagus, frozen, cooked, boiled, drained, with salt
» Vegetables and Vegetable Products

Nutrient Amount per 293.0g Proximates Water 275.71 g Energy 53 kcal Energy 217 kj Protein » 8.64 g Essential amino acids Tryptophan 0.085 g Threonine 0.240 g Isoleucine 0.319 g Leucine 0.375 g Lysine 0.410 g Methionine 0.082 g Phenylalanine 0.205 g Valine 0.334 g Histidine 0.135 g Non-essential amino acids Cystine 0.103 g Tyrosine 0.138 g Arginine 0.404 g Alanine 0.407 g Aspartic acid 1.002 g Glutamic acid 1.415 g Glycine 0.281 g Proline 0.460 g Serine 0.328 g Total lipid (fat) » 1.23 g Fatty acids, total saturated » 0.281 g 12:0, Dodecanoic, Lauric 0.003 g 14:0, Tetradecanoic, Myristic 0.009 g 16:0, Hexadecanoic, Palmitic 0.252 g 18:0, Octadecanoic, Stearic 0.018 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 0.038 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.006 g 18:1 undifferentiated, Octadecenoic, Oleic 0.032 g Fatty acids, total polyunsaturated » 0.542 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.513 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.029 g Ash 1.79 g Total carbohydrate » 5.63 g Fiber, total dietary 4.7 g Digestable carbohydrates » Sugars, total 0.94 g Minerals Calcium, Ca 53 mg Iron, Fe 1.64 mg Magnesium, Mg 29 mg Phosphorus, P 144 mg Potassium, K 504 mg Sodium, Na 703 mg Zinc, Zn 1.20 mg Copper, Cu 0.308 mg Manganese, Mn 0.410 mg Selenium, Se 11.4 mcg Vitamins Vitamin C, total ascorbic acid 71.5 mg Vitamin B1 (Thiamin) 0.190 mg Vitamin B2 (Riboflavin) 0.302 mg Niacin 3.041 mg Pantothenic acid 0.463 mg Vitamin B-6 0.059 mg Folate, total 396 mcg Folate, food 396 mcg Folate, DFE 396 mcg Choline, total 61.2 mg Betaine 2.1 mg Vitamin A, IU 2362 IU Vitamin A, RAE 117 mcg Vitamin E (alpha-tocopherol) 3.52 mg Tocopherol, beta 0.06 mg Tocopherol, gamma 0.50 mg Vitamin K (phylloquinone) 234.4 mcg Other Carotene, beta 1415 mcg Lycopene 70 mcg Lutein + zeaxanthin 1811 mcg

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