Nutrients in 500 calories of Cauliflower

Raw Cauliflower (Brassica oleracea (Botrytis Group)).

Weight per 500 Calories

Cauliflower

2000g

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

Macros Ratio

Protein Fat Carbs

26%

66%

500 kcal ▼

Macro Nutrients

Cauliflower

Energy500 kcal

17.2%

Raw 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

Fat5.6 g

5.77%

Raw Cauliflower has 5.6 g of Fat per 500 calories, which is 5.77% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.6 g

8.13%

Raw Cauliflower has 2.6 g of Saturated Fat per 500 calories, which is 8.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.3 g

18.8%

Raw Cauliflower has 0.3 g of Omega 3 per 500 calories, which is 18.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.32 g

1.9%

Raw Cauliflower has 0.32 g of Omega 6 per 500 calories, which is 1.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate99 g

76.5%

Raw Cauliflower has 99.4 g of Carbohydrate per 500 calories, which is 76.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars38.2 g

52.7%

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

Raw Cauliflower has 38.2 g of Sugars per 500 calories, which is 52.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose19.4 g

26.8%

≤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 19.4 g of Fructose per 500 calories, which is 26.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose19 g

Raw Cauliflower has 18.8 g of Glucose per 500 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 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber40 g

105%

Raw Cauliflower has 40 g of Fiber per 500 calories, which is 105% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein38.4 g

68.6%

Raw Cauliflower has 38.4 g of Protein per 500 calories, which is 68.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cauliflower

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Cauliflower has 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11 mg

83.3%

Thiamine

Raw Cauliflower has 1 mg of Vitamin B1 per 500 calories, which is 83.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.2 mg

92%

Riboflavin

Raw Cauliflower has 1.2 mg of Vitamin B2 per 500 calories, which is 92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310 mg

63.4%

Niacin, nicotinic acid, niacinamide

Raw Cauliflower has 10.14 mg of Vitamin B3 per 500 calories, which is 63.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B513.3 mg

267%

Pantothenic acid

Raw Cauliflower has 13.34 mg of Vitamin B5 per 500 calories, which is 267% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.68 mg

283%

Pyridoxine

Raw Cauliflower has 3.68 mg of Vitamin B6 per 500 calories, which is 283% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91140 μg

285%

Folates and Folic Acid

Raw Cauliflower has 1140 μg of Vitamin B9 per 500 calories, which is 285% 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 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 C964 mg

1071%

Ascorbic acid

Raw Cauliflower has 964 mg of Vitamin C per 500 calories, which is 1071% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.6 mg

10.7%

Tocopherols and Tocotrienols

Raw Cauliflower has 1.6 mg of Vitamin E per 500 calories, which is 10.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K310 μg

258%

Phytomenadione or phylloquinone

Raw Cauliflower has 310 μg of Vitamin K per 500 calories, which is 258% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cauliflower

Calcium440 mg

44%

Raw Cauliflower has 440 mg of Calcium per 500 calories, which is 44% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.78 mg

86.7%

Raw Cauliflower has 0.78 mg of Copper per 500 calories, which is 86.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride20 μg

0.5%

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

Raw Cauliflower has 20 μg of Fluoride per 500 calories, which is 0.5% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron8.4 mg

105%

Raw Cauliflower has 8.4 mg of Iron per 500 calories, which is 105% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium300 mg

71.4%

Raw Cauliflower has 300 mg of Magnesium per 500 calories, which is 71.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.1 mg

135%

Raw Cauliflower has 3.1 mg of Manganese per 500 calories, which is 135% 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

Phosphorus880 mg

126%

Raw Cauliflower has 880 mg of Phosphorus per 500 calories, which is 126% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5980 mg

176%

Raw Cauliflower has 5980 mg of Potassium per 500 calories, which is 176% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12 μg

22%

Raw Cauliflower has 12 μg of Selenium per 500 calories, which is 22% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium600 mg

40%

Raw Cauliflower has 600 mg of Sodium per 500 calories, which is 40% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.4 mg

49%

Raw Cauliflower has 5.4 mg of Zinc per 500 calories, which is 49% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1841 g

49.8%

Raw Cauliflower has 1841.4 g of Water per 500 calories, which is 49.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Cauliflower:

500 calories of 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 E.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Cauliflower:

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

Macronutrients in 500 calories of Raw Cauliflower:

500 calories of Cauliflower has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate, Sugars, Fructose and Protein.
It also has a good amount of Saturated Fat and Omega 3.
This vegetable has some Fat.
While 500 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 500 calories of Cauliflower

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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