Nutrients in 100 calories of Green Cauliflower

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

Weight per 100 Calories

Green Cauliflower

323g

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

Macros Ratio

Protein Fat Carbs

30%

63%

100 kcal ▼

Macro Nutrients

Green Cauliflower

Energy100 kcal

3.45%

Raw 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

Raw Green Cauliflower has 0.96774193548387 g of Fat per 100 calories, which is 1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.47%

Raw Green Cauliflower has 0.15161290322581 g of Saturated Fat per 100 calories, which is 0.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.34 g

21%

Raw Green Cauliflower has 0.33548387096774 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%

Raw Green Cauliflower has 0.093548387096774 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

Raw 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%

Raw Green Cauliflower has 19.645161290323 g of Carbohydrate per 100 calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.77 g

13.5%

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

Raw Green Cauliflower has 9.7741935483871 g of Sugars per 100 calories, which is 13.5% 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

Fiber10.3 g

27%

Raw Green Cauliflower has 10.322580645161 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%

Raw Green Cauliflower has 9.5161290322581 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

Green Cauliflower

Vitamin A26 μg

2.87%

RAE, retinol activity equivalents

Raw Green Cauliflower has 25.806451612903 μg of Vitamin A per 100 calories, which is 2.87% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.26 mg

21.5%

Thiamine

Raw Green Cauliflower has 0.25806451612903 mg of Vitamin B1 per 100 calories, which is 21.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.33 mg

25.3%

Riboflavin

Raw Green Cauliflower has 0.32903225806452 mg of Vitamin B2 per 100 calories, which is 25.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.37 mg

14.8%

Niacin, nicotinic acid, niacinamide

Raw Green Cauliflower has 2.3677419354839 mg of Vitamin B3 per 100 calories, which is 14.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.25 mg

45%

Pantothenic acid

Raw Green Cauliflower has 2.2451612903226 mg of Vitamin B5 per 100 calories, which is 45% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.72 mg

55%

Pyridoxine

Raw Green Cauliflower has 0.71612903225806 mg of Vitamin B6 per 100 calories, which is 55% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9184 μg

46%

Folates and Folic Acid

Raw Green Cauliflower has 183.87096774194 μg of Vitamin B9 per 100 calories, which is 46% 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 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 C284 mg

316%

Ascorbic acid

Raw Green Cauliflower has 284.1935483871 mg of Vitamin C per 100 calories, which is 316% 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 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

0.86%

Tocopherols and Tocotrienols

Raw Green Cauliflower has 0.12903225806452 mg of Vitamin E per 100 calories, which is 0.86% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K65 μg

54.3%

Phytomenadione or phylloquinone

Raw Green Cauliflower has 65.161290322581 μg of Vitamin K per 100 calories, which is 54.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Cauliflower

Calcium106 mg

10.6%

Raw Green Cauliflower has 106.45161290323 mg of Calcium per 100 calories, which is 10.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14.7%

Raw Green Cauliflower has 0.13225806451613 mg of Copper per 100 calories, which is 14.7% 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

Iron2.35 mg

29.4%

Raw Green Cauliflower has 2.3548387096774 mg of Iron per 100 calories, which is 29.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium64.5 mg

15.4%

Raw Green Cauliflower has 64.516129032258 mg of Magnesium per 100 calories, which is 15.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.8 mg

34.6%

Raw Green Cauliflower has 0.79677419354839 mg of Manganese per 100 calories, which is 34.6% 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

Phosphorus200 mg

28.6%

Raw Green Cauliflower has 200 mg of Phosphorus per 100 calories, which is 28.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium968 mg

28.5%

Raw Green Cauliflower has 967.74193548387 mg of Potassium per 100 calories, which is 28.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.94 μg

3.5%

Raw Green Cauliflower has 1.9354838709677 μg of Selenium per 100 calories, which is 3.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium74 mg

4.95%

Raw Green Cauliflower has 74.193548387097 mg of Sodium per 100 calories, which is 4.95% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.06 mg

18.8%

Raw Green Cauliflower has 2.0645161290323 mg of Zinc per 100 calories, which is 18.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water290 g

7.83%

Raw Green Cauliflower has 289.64516129032 g of Water per 100 calories, which is 7.83% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Green Cauliflower:

100 calories of Green Cauliflower has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K.
It also has a good amount of Vitamin B3.
This vegetable has some Vitamin A.
While 100 calories of product has trace amounts of Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Green Cauliflower:

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

Macronutrients in 100 calories of Raw Green Cauliflower:

100 calories of Green Cauliflower is an excellent source of Omega 3 and Fiber.
It has a good amount of Carbohydrate, Sugars and Protein.
While 100 calories of product has trace amounts of Fat, it has no Saturated Fat and Omega 6.

Compare Raw Green Cauliflower with:

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

Food Info

Nutrients in 100 calories of Green Cauliflower

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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