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Nutrients in 100 calories of Cooked Green Cauliflower

Cauliflower, green, cooked, no salt added.

Weight per 100 Calories

Cooked Green Cauliflower
313g

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

Macros Ratio

Protein Fat Carbs
30%
7%
63%
100 kcal ▼

Macro Nutrients

Cooked Green Cauliflower
Energy100 kcal
3.45%
Cooked Green Cauliflower has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.97 g
1%
Cooked Green Cauliflower has 0.96875 g of Fat per 100 calories, which is 1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.13 g
0.42%
Cooked Green Cauliflower has 0.134375 g of Saturated Fat per 100 calories, which is 0.42% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.33 g
21%
Cooked Green Cauliflower has 0.334375 g of Omega 3 per 100 calories, which is 21% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.094 g
0.55%
Cooked Green Cauliflower has 0.09375 g of Omega 6 per 100 calories, which is 0.55% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Green Cauliflower has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate19.6 g
15%
Cooked Green Cauliflower has 19.625 g of Carbohydrate per 100 calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.75 g
13.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Green Cauliflower has 9.75 g of Sugars per 100 calories, which is 13.4% 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
Fiber10.3 g
27%
Cooked Green Cauliflower has 10.3125 g of Fiber per 100 calories, which is 27% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.5 g
17%
Cooked Green Cauliflower has 9.5 g of Protein per 100 calories, which is 17% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Green Cauliflower
Vitamin A22 μg
2.43%
RAE, retinol activity equivalents
Cooked Green Cauliflower has 21.875 μg of Vitamin A per 100 calories, which is 2.43% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg
18.2%
Thiamine
Cooked Green Cauliflower has 0.21875 mg of Vitamin B1 per 100 calories, which is 18.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.31 mg
24%
Riboflavin
Cooked Green Cauliflower has 0.3125 mg of Vitamin B2 per 100 calories, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.13 mg
13.3%
Niacin, nicotinic acid, niacinamide
Cooked Green Cauliflower has 2.128125 mg of Vitamin B3 per 100 calories, which is 13.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.13 mg
42.6%
Pantothenic acid
Cooked Green Cauliflower has 2.128125 mg of Vitamin B5 per 100 calories, which is 42.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.64 mg
49.5%
Pyridoxine
Cooked Green Cauliflower has 0.64375 mg of Vitamin B6 per 100 calories, which is 49.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9128 μg
32%
Folates and Folic Acid
Cooked Green Cauliflower has 128.125 μg of Vitamin B9 per 100 calories, which is 32% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Green Cauliflower has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C227 mg
252%
Ascorbic acid
Cooked Green Cauliflower has 226.875 mg of Vitamin C per 100 calories, which is 252% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Green Cauliflower has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.13 mg
0.83%
Tocopherols and Tocotrienols
Cooked Green Cauliflower has 0.125 mg of Vitamin E per 100 calories, which is 0.83% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K65 μg
54%
Phytomenadione or phylloquinone
Cooked Green Cauliflower has 65 μg of Vitamin K per 100 calories, which is 54% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Green Cauliflower
Calcium100 mg
10%
Cooked Green Cauliflower has 100 mg of Calcium per 100 calories, which is 10% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.13 mg
14%
Cooked Green Cauliflower has 0.125 mg of Copper per 100 calories, which is 14% 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
Iron2.25 mg
28%
Cooked Green Cauliflower has 2.25 mg of Iron per 100 calories, which is 28% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium59.4 mg
14%
Cooked Green Cauliflower has 59.375 mg of Magnesium per 100 calories, which is 14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.76 mg
33%
Cooked Green Cauliflower has 0.75625 mg of Manganese per 100 calories, which is 33% 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
Phosphorus178 mg
25.4%
Cooked Green Cauliflower has 178.125 mg of Phosphorus per 100 calories, which is 25.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium869 mg
25.6%
Cooked Green Cauliflower has 868.75 mg of Potassium per 100 calories, which is 25.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.5 μg
4.55%
Cooked Green Cauliflower has 2.5 μg of Selenium per 100 calories, which is 4.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium72 mg
4.8%
Cooked Green Cauliflower has 71.875 mg of Sodium per 100 calories, which is 4.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.97 mg
18%
Cooked Green Cauliflower has 1.96875 mg of Zinc per 100 calories, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water280 g
7.56%
Cooked Green Cauliflower has 279.59375 g of Water per 100 calories, which is 7.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Cooked Green Cauliflower:
Minerals in 100 calories of Cooked Green Cauliflower:
Macronutrients in 100 calories of Cooked Green Cauliflower:



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