Nutrients in 500 calories of Green Cauliflower

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

Weight per 500 Calories

Green Cauliflower

1613g

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

Macros Ratio

Protein Fat Carbs

30%

63%

500 kcal ▼

Macro Nutrients

Green Cauliflower

Energy500 kcal

17.2%

Raw Green 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

Fat4.84 g

Raw Green Cauliflower has 4.8387096774194 g of Fat per 500 calories, which is 5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.76 g

2.37%

Raw Green Cauliflower has 0.75806451612903 g of Saturated Fat per 500 calories, which is 2.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.68 g

105%

Raw Green Cauliflower has 1.6774193548387 g of Omega 3 per 500 calories, which is 105% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.47 g

2.75%

Raw Green Cauliflower has 0.46774193548387 g of Omega 6 per 500 calories, which is 2.75% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate98 g

75.6%

Raw Green Cauliflower has 98.225806451613 g of Carbohydrate per 500 calories, which is 75.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars49 g

67.4%

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

Raw Green Cauliflower has 48.870967741935 g of Sugars per 500 calories, which is 67.4% 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

Fiber51.6 g

136%

Raw Green Cauliflower has 51.612903225806 g of Fiber per 500 calories, which is 136% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein47.6 g

85%

Raw Green Cauliflower has 47.58064516129 g of Protein per 500 calories, which is 85% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Green Cauliflower

Vitamin A129 μg

14.3%

RAE, retinol activity equivalents

Raw Green Cauliflower has 129.03225806452 μg of Vitamin A per 500 calories, which is 14.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.3 mg

108%

Thiamine

Raw Green Cauliflower has 1.2903225806452 mg of Vitamin B1 per 500 calories, which is 108% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.65 mg

127%

Riboflavin

Raw Green Cauliflower has 1.6451612903226 mg of Vitamin B2 per 500 calories, which is 127% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312 mg

74%

Niacin, nicotinic acid, niacinamide

Raw Green Cauliflower has 11.838709677419 mg of Vitamin B3 per 500 calories, which is 74% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B511.2 mg

225%

Pantothenic acid

Raw Green Cauliflower has 11.225806451613 mg of Vitamin B5 per 500 calories, which is 225% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.6 mg

275%

Pyridoxine

Raw Green Cauliflower has 3.5806451612903 mg of Vitamin B6 per 500 calories, which is 275% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9919 μg

230%

Folates and Folic Acid

Raw Green Cauliflower has 919.35483870968 μg of Vitamin B9 per 500 calories, which is 230% 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 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 C1421 mg

1579%

Ascorbic acid

Raw Green Cauliflower has 1420.9677419355 mg of Vitamin C per 500 calories, which is 1579% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.65 mg

4.3%

Tocopherols and Tocotrienols

Raw Green Cauliflower has 0.64516129032258 mg of Vitamin E per 500 calories, which is 4.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K326 μg

272%

Phytomenadione or phylloquinone

Raw Green Cauliflower has 325.8064516129 μg of Vitamin K per 500 calories, which is 272% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Cauliflower

Calcium532 mg

53.2%

Raw Green Cauliflower has 532.25806451613 mg of Calcium per 500 calories, which is 53.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.66 mg

73.5%

Raw Green Cauliflower has 0.66129032258065 mg of Copper per 500 calories, which is 73.5% 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

Iron11.8 mg

147%

Raw Green Cauliflower has 11.774193548387 mg of Iron per 500 calories, which is 147% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium323 mg

77%

Raw Green Cauliflower has 322.58064516129 mg of Magnesium per 500 calories, which is 77% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4 mg

173%

Raw Green Cauliflower has 3.9838709677419 mg of Manganese per 500 calories, which is 173% 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

Phosphorus1000 mg

143%

Raw Green Cauliflower has 1000 mg of Phosphorus per 500 calories, which is 143% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4839 mg

142%

Raw Green Cauliflower has 4838.7096774194 mg of Potassium per 500 calories, which is 142% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.68 μg

17.6%

Raw Green Cauliflower has 9.6774193548387 μg of Selenium per 500 calories, which is 17.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium371 mg

24.7%

Raw Green Cauliflower has 370.96774193548 mg of Sodium per 500 calories, which is 24.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc10.3 mg

94%

Raw Green Cauliflower has 10.322580645161 mg of Zinc per 500 calories, which is 94% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1448 g

39%

Raw Green Cauliflower has 1448.2258064516 g of Water per 500 calories, which is 39% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Green Cauliflower:

500 calories of Green Cauliflower has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B3.
It also has a good amount of Vitamin A.
This vegetable has some Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Green Cauliflower:

500 calories of Green Cauliflower has outstanding amounts of Iron, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Calcium, Copper, Magnesium and Sodium.
It also has a good amount of Selenium.

Macronutrients in 500 calories of Raw Green Cauliflower:

500 calories of Green Cauliflower has outstanding amounts of Omega 3, Fiber and Protein.
It is an excellent source of Carbohydrate and Sugars.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Green Cauliflower with:

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

Food Info

Nutrients in 500 calories of Green Cauliflower

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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