Nutrients in 1 pound of Green Cauliflower

Raw Green Cauliflower (Brassica oleracea (Botrytis group)).

Macros Ratio

Protein Fat Carbs

30%

63%

1 lb ▼

Macro Nutrients

Green Cauliflower

Energy141 kcal

4.85%

Raw Green Cauliflower has 140.61352 kcal of Energy per 1 pound, which is 4.85% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.36 g

1.4%

Raw Green Cauliflower has 1.360776 g of Fat per 1 pound, which is 1.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.67%

Raw Green Cauliflower has 0.21318824 g of Saturated Fat per 1 pound, which is 0.67% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.47 g

29.5%

Raw Green Cauliflower has 0.47173568 g of Omega 3 per 1 pound, which is 29.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.77%

Raw Green Cauliflower has 0.13154168 g of Omega 6 per 1 pound, which is 0.77% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Green Cauliflower has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate27.6 g

21.2%

Raw Green Cauliflower has 27.6237528 g of Carbohydrate per 1 pound, which is 21.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13.7 g

19%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Green Cauliflower has 13.7438376 g of Sugars per 1 pound, which is 19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber14.5 g

38%

Raw Green Cauliflower has 14.514944 g of Fiber per 1 pound, which is 38% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.4 g

24%

Raw Green Cauliflower has 13.380964 g of Protein per 1 pound, which is 24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Green Cauliflower

Vitamin A36.3 μg

4.03%

RAE, retinol activity equivalents

Raw Green Cauliflower has 36.28736 μg of Vitamin A per 1 pound, which is 4.03% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg

30.2%

Thiamine

Raw Green Cauliflower has 0.3628736 mg of Vitamin B1 per 1 pound, which is 30.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.46 mg

35.6%

Riboflavin

Raw Green Cauliflower has 0.46266384 mg of Vitamin B2 per 1 pound, which is 35.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.33 mg

21%

Niacin, nicotinic acid, niacinamide

Raw Green Cauliflower has 3.32936528 mg of Vitamin B3 per 1 pound, which is 21% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.16 mg

63%

Pantothenic acid

Raw Green Cauliflower has 3.15700032 mg of Vitamin B5 per 1 pound, which is 63% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61 mg

77.5%

Pyridoxine

Raw Green Cauliflower has 1.00697424 mg of Vitamin B6 per 1 pound, which is 77.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9259 μg

64.6%

Folates and Folic Acid

Raw Green Cauliflower has 258.54744 μg of Vitamin B9 per 1 pound, which is 64.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Green Cauliflower has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C400 mg

444%

Ascorbic acid

Raw Green Cauliflower has 399.614552 mg of Vitamin C per 1 pound, which is 444% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Green Cauliflower has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.18 mg

1.2%

Tocopherols and Tocotrienols

Raw Green Cauliflower has 0.1814368 mg of Vitamin E per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K92 μg

76.4%

Phytomenadione or phylloquinone

Raw Green Cauliflower has 91.625584 μg of Vitamin K per 1 pound, which is 76.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Cauliflower

Calcium150 mg

15%

Raw Green Cauliflower has 149.68536 mg of Calcium per 1 pound, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

20.7%

Raw Green Cauliflower has 0.18597272 mg of Copper per 1 pound, which is 20.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.3 mg

41.4%

Raw Green Cauliflower has 3.3112216 mg of Iron per 1 pound, which is 41.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.6%

Raw Green Cauliflower has 90.7184 mg of Magnesium per 1 pound, which is 21.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.12 mg

48.7%

Raw Green Cauliflower has 1.12037224 mg of Manganese per 1 pound, which is 48.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus281 mg

40%

Raw Green Cauliflower has 281.22704 mg of Phosphorus per 1 pound, which is 40% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1361 mg

40%

Raw Green Cauliflower has 1360.776 mg of Potassium per 1 pound, which is 40% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.72 μg

4.95%

Raw Green Cauliflower has 2.721552 μg of Selenium per 1 pound, which is 4.95% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium104 mg

6.96%

Raw Green Cauliflower has 104.32616 mg of Sodium per 1 pound, which is 6.96% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.9 mg

26.4%

Raw Green Cauliflower has 2.9029888 mg of Zinc per 1 pound, which is 26.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water407 g

11%

Raw Green Cauliflower has 407.2802568 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Green Cauliflower:

1 pound of Green Cauliflower has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K.
It also has some Vitamin A.
While 1 pound of product has trace amounts of Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Raw Green Cauliflower:

1 pound of Green Cauliflower is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It has a good amount of Calcium.
It also has some Selenium and Sodium.

Macronutrients in 1 pound of Raw Green Cauliflower:

1 pound of Green Cauliflower is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It has a good amount of Sugars.
While 1 pound of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Green Cauliflower with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 pound of Green Cauliflower

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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