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Nutrients in 1 kilogram of Cooked Green Cauliflower

Cauliflower, green, cooked, no salt added.

Macros Ratio

Protein Fat Carbs
30%
7%
63%
1 kg ▼

Macro Nutrients

Cooked Green Cauliflower
Energy320 kcal
11%
Cooked Green Cauliflower has 320 kcal of Energy per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.1 g
3.2%
Cooked Green Cauliflower has 3.1 g of Fat per 1 kilogram, which is 3.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.43 g
1.34%
Cooked Green Cauliflower has 0.43 g of Saturated Fat per 1 kilogram, which is 1.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.07 g
67%
Cooked Green Cauliflower has 1.07 g of Omega 3 per 1 kilogram, which is 67% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.3 g
1.76%
Cooked Green Cauliflower has 0.3 g of Omega 6 per 1 kilogram, which is 1.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Green Cauliflower has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate62.8 g
48.3%
Cooked Green Cauliflower has 62.8 g of Carbohydrate per 1 kilogram, which is 48.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars31 g
43%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Green Cauliflower has 31.2 g of Sugars per 1 kilogram, which is 43% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber33 g
87%
Cooked Green Cauliflower has 33 g of Fiber per 1 kilogram, which is 87% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein30.4 g
54.3%
Cooked Green Cauliflower has 30.4 g of Protein per 1 kilogram, which is 54.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Green Cauliflower
Vitamin A70 μg
7.78%
RAE, retinol activity equivalents
Cooked Green Cauliflower has 70 μg of Vitamin A per 1 kilogram, which is 7.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.7 mg
58.3%
Thiamine
Cooked Green Cauliflower has 0.7 mg of Vitamin B1 per 1 kilogram, which is 58.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21 mg
77%
Riboflavin
Cooked Green Cauliflower has 1 mg of Vitamin B2 per 1 kilogram, which is 77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.8 mg
42.6%
Niacin, nicotinic acid, niacinamide
Cooked Green Cauliflower has 6.81 mg of Vitamin B3 per 1 kilogram, which is 42.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.8 mg
136%
Pantothenic acid
Cooked Green Cauliflower has 6.81 mg of Vitamin B5 per 1 kilogram, which is 136% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.06 mg
158%
Pyridoxine
Cooked Green Cauliflower has 2.06 mg of Vitamin B6 per 1 kilogram, which is 158% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9410 μg
103%
Folates and Folic Acid
Cooked Green Cauliflower has 410 μg of Vitamin B9 per 1 kilogram, which is 103% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Green Cauliflower has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C726 mg
807%
Ascorbic acid
Cooked Green Cauliflower has 726 mg of Vitamin C per 1 kilogram, which is 807% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Green Cauliflower has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.4 mg
2.67%
Tocopherols and Tocotrienols
Cooked Green Cauliflower has 0.4 mg of Vitamin E per 1 kilogram, which is 2.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K208 μg
173%
Phytomenadione or phylloquinone
Cooked Green Cauliflower has 208 μg of Vitamin K per 1 kilogram, which is 173% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Green Cauliflower
Calcium320 mg
32%
Cooked Green Cauliflower has 320 mg of Calcium per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.4 mg
44.4%
Cooked Green Cauliflower has 0.4 mg of Copper per 1 kilogram, which is 44.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron7.2 mg
90%
Cooked Green Cauliflower has 7.2 mg of Iron per 1 kilogram, which is 90% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium190 mg
45.2%
Cooked Green Cauliflower has 190 mg of Magnesium per 1 kilogram, which is 45.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.42 mg
105%
Cooked Green Cauliflower has 2.42 mg of Manganese per 1 kilogram, which is 105% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus570 mg
81.4%
Cooked Green Cauliflower has 570 mg of Phosphorus per 1 kilogram, which is 81.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2780 mg
81.8%
Cooked Green Cauliflower has 2780 mg of Potassium per 1 kilogram, which is 81.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8 μg
14.5%
Cooked Green Cauliflower has 8 μg of Selenium per 1 kilogram, which is 14.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium230 mg
15.3%
Cooked Green Cauliflower has 230 mg of Sodium per 1 kilogram, which is 15.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.3 mg
57.3%
Cooked Green Cauliflower has 6.3 mg of Zinc per 1 kilogram, which is 57.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water895 g
24%
Cooked Green Cauliflower has 894.7 g of Water per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Cooked Green Cauliflower:
Minerals in 1 kilogram of Cooked Green Cauliflower:
Macronutrients in 1 kilogram of Cooked Green Cauliflower:



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