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Nutrients in 500 calories of Boiled Cauliflower

Boiled and Drained Cauliflower.

Weight per 500 Calories

Boiled Cauliflower
2174g

Boiled and Drained Cauliflower has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
26%
15%
59%
500 kcal ▼

Macro Nutrients

Boiled Cauliflower
Energy500 kcal
17.2%
Boiled and Drained Cauliflower has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat9.8 g
10%
Boiled and Drained Cauliflower has 9.7826086956522 g of Fat per 500 calories, which is 10% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.52 g
4.76%
Boiled and Drained Cauliflower has 1.5217391304348 g of Saturated Fat per 500 calories, which is 4.76% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 33.63 g
227%
Boiled and Drained Cauliflower has 3.6304347826087 g of Omega 3 per 500 calories, which is 227% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.1 g
6.4%
Boiled and Drained Cauliflower has 1.0869565217391 g of Omega 6 per 500 calories, which is 6.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Cauliflower has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate89.3 g
68.7%
Boiled and Drained Cauliflower has 89.347826086957 g of Carbohydrate per 500 calories, which is 68.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars45.2 g
62.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Cauliflower has 45.217391304348 g of Sugars per 500 calories, which is 62.4% 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
Fiber50 g
132%
Boiled and Drained Cauliflower has 50 g of Fiber per 500 calories, which is 132% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein40 g
71.4%
Boiled and Drained Cauliflower has 40 g of Protein per 500 calories, which is 71.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Cauliflower
Vitamin A21.7 μg
2.4%
RAE, retinol activity equivalents
Boiled and Drained Cauliflower has 21.739130434783 μg of Vitamin A per 500 calories, which is 2.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.91 mg
76%
Thiamine
Boiled and Drained Cauliflower has 0.91304347826087 mg of Vitamin B1 per 500 calories, which is 76% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.13 mg
87%
Riboflavin
Boiled and Drained Cauliflower has 1.1304347826087 mg of Vitamin B2 per 500 calories, which is 87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.9 mg
55.7%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Cauliflower has 8.9130434782609 mg of Vitamin B3 per 500 calories, which is 55.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B511 mg
221%
Pantothenic acid
Boiled and Drained Cauliflower has 11.04347826087 mg of Vitamin B5 per 500 calories, which is 221% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.76 mg
289%
Pyridoxine
Boiled and Drained Cauliflower has 3.7608695652174 mg of Vitamin B6 per 500 calories, which is 289% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9957 μg
239%
Folates and Folic Acid
Boiled and Drained Cauliflower has 956.52173913043 μg of Vitamin B9 per 500 calories, which is 239% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Cauliflower has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C963 mg
1070%
Ascorbic acid
Boiled and Drained Cauliflower has 963.04347826087 mg of Vitamin C per 500 calories, which is 1070% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Cauliflower has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.52 mg
10%
Tocopherols and Tocotrienols
Boiled and Drained Cauliflower has 1.5217391304348 mg of Vitamin E per 500 calories, which is 10% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K300 μg
250%
Phytomenadione or phylloquinone
Boiled and Drained Cauliflower has 300 μg of Vitamin K per 500 calories, which is 250% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Cauliflower
Calcium348 mg
34.8%
Boiled and Drained Cauliflower has 347.82608695652 mg of Calcium per 500 calories, which is 34.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.39 mg
43.5%
Boiled and Drained Cauliflower has 0.39130434782609 mg of Copper per 500 calories, which is 43.5% 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
Iron6.96 mg
87%
Boiled and Drained Cauliflower has 6.9565217391304 mg of Iron per 500 calories, which is 87% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium196 mg
46.6%
Boiled and Drained Cauliflower has 195.65217391304 mg of Magnesium per 500 calories, which is 46.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.87 mg
125%
Boiled and Drained Cauliflower has 2.8695652173913 mg of Manganese per 500 calories, which is 125% 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
Phosphorus696 mg
99%
Boiled and Drained Cauliflower has 695.65217391304 mg of Phosphorus per 500 calories, which is 99% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3087 mg
91%
Boiled and Drained Cauliflower has 3086.9565217391 mg of Potassium per 500 calories, which is 91% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium13 μg
23.7%
Boiled and Drained Cauliflower has 13.04347826087 μg of Selenium per 500 calories, which is 23.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium326 mg
21.7%
Boiled and Drained Cauliflower has 326.08695652174 mg of Sodium per 500 calories, which is 21.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.7 mg
33.6%
Boiled and Drained Cauliflower has 3.695652173913 mg of Zinc per 500 calories, which is 33.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2022 g
54.6%
Boiled and Drained Cauliflower has 2021.7391304348 g of Water per 500 calories, which is 54.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled and Drained Cauliflower:
Minerals in 500 calories of Boiled and Drained Cauliflower:
Macronutrients in 500 calories of Boiled and Drained Cauliflower:



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