Nutrients in 300 calories of Cauliflower

Raw Cauliflower (Brassica oleracea (Botrytis Group)).

Weight per 300 Calories

Cauliflower

1200g

Raw Cauliflower has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

26%

66%

300 kcal ▼

Macro Nutrients

Cauliflower

Energy300 kcal

10.3%

Raw Cauliflower has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.36 g

3.46%

Raw Cauliflower has 3.36 g of Fat per 300 calories, which is 3.46% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.56 g

4.88%

Raw Cauliflower has 1.56 g of Saturated Fat per 300 calories, which is 4.88% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.18 g

11.3%

Raw Cauliflower has 0.18 g of Omega 3 per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.19 g

1.13%

Raw Cauliflower has 0.192 g of Omega 6 per 300 calories, which is 1.13% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cauliflower has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate59.6 g

46%

Raw Cauliflower has 59.64 g of Carbohydrate per 300 calories, which is 46% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars23 g

31.6%

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

Raw Cauliflower has 22.92 g of Sugars per 300 calories, which is 31.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose11.6 g

16%

≤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]

Raw Cauliflower has 11.64 g of Fructose per 300 calories, which is 16% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose11.3 g

Raw Cauliflower has 11.28 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0 g

Raw Cauliflower has 0 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber24 g

63%

Raw Cauliflower has 24 g of Fiber per 300 calories, which is 63% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23 g

41%

Raw Cauliflower has 23.04 g of Protein per 300 calories, which is 41% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Cauliflower

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Cauliflower has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.6 mg

50%

Thiamine

Raw Cauliflower has 0.6 mg of Vitamin B1 per 300 calories, which is 50% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.72 mg

55.4%

Riboflavin

Raw Cauliflower has 0.72 mg of Vitamin B2 per 300 calories, which is 55.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B36.1 mg

38%

Niacin, nicotinic acid, niacinamide

Raw Cauliflower has 6.084 mg of Vitamin B3 per 300 calories, which is 38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B58 mg

160%

Pantothenic acid

Raw Cauliflower has 8.004 mg of Vitamin B5 per 300 calories, which is 160% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B62.2 mg

170%

Pyridoxine

Raw Cauliflower has 2.208 mg of Vitamin B6 per 300 calories, which is 170% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9684 μg

171%

Folates and Folic Acid

Raw Cauliflower has 684 μg of Vitamin B9 per 300 calories, which is 171% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Cauliflower has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C578 mg

643%

Ascorbic acid

Raw Cauliflower has 578.4 mg of Vitamin C per 300 calories, which is 643% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Cauliflower has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.96 mg

6.4%

Tocopherols and Tocotrienols

Raw Cauliflower has 0.96 mg of Vitamin E per 300 calories, which is 6.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K186 μg

155%

Phytomenadione or phylloquinone

Raw Cauliflower has 186 μg of Vitamin K per 300 calories, which is 155% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cauliflower

Calcium264 mg

26.4%

Raw Cauliflower has 264 mg of Calcium per 300 calories, which is 26.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.47 mg

52%

Raw Cauliflower has 0.468 mg of Copper per 300 calories, which is 52% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride12 μg

0.3%

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

Raw Cauliflower has 12 μg of Fluoride per 300 calories, which is 0.3% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron5.04 mg

63%

Raw Cauliflower has 5.04 mg of Iron per 300 calories, which is 63% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium180 mg

43%

Raw Cauliflower has 180 mg of Magnesium per 300 calories, which is 43% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.86 mg

81%

Raw Cauliflower has 1.86 mg of Manganese per 300 calories, which is 81% 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

Phosphorus528 mg

75.4%

Raw Cauliflower has 528 mg of Phosphorus per 300 calories, which is 75.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3588 mg

106%

Raw Cauliflower has 3588 mg of Potassium per 300 calories, which is 106% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.2 μg

13%

Raw Cauliflower has 7.2 μg of Selenium per 300 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium360 mg

24%

Raw Cauliflower has 360 mg of Sodium per 300 calories, which is 24% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.24 mg

29.5%

Raw Cauliflower has 3.24 mg of Zinc per 300 calories, which is 29.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1105 g

30%

Raw Cauliflower has 1104.84 g of Water per 300 calories, which is 30% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Cauliflower:

300 calories of Cauliflower has outstanding amounts of Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B3.
It also has some Vitamin E.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Cauliflower:

300 calories of Cauliflower has outstanding amounts of Manganese and Potassium.
It is an excellent source of Calcium, Copper, Iron, Magnesium, Phosphorus, Sodium and Zinc.
It also has a good amount of Selenium.
It has no Fluoride.

Macronutrients in 300 calories of Raw Cauliflower:

300 calories of Cauliflower is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Omega 3 and Fructose.
It also has some Fat and Saturated Fat.
While 300 calories of product has trace amounts of Omega 6, it has no Glucose and Sucrose.

Compare Raw Cauliflower with:

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

Food Info

Nutrients in 300 calories of Cauliflower

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Cauliflower with: