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Nutrients in 100 Calories ofCauliflower

Raw Cauliflower (Brassica oleracea (Botrytis Group)).
rawfreshwhole

Weight per 100 Calories

Cauliflower
400g

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

Macros Ratio

ProteinsFatsCarbs
31%
10%
59%

Vitamins

100 kcalRDA for Men 19-30 years
Cauliflower
Vitamin A0 μg
0%
Raw Cauliflower has 0 μg of Vitamin A per 100 Calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.2 mg
16.7%
Raw Cauliflower has 0.2 mg of Thiamine per 100 Calories, which is 16.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.24 mg
18%
Raw Cauliflower has 0.24 mg of Vitamin B2 per 100 Calories, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B32.03 mg
12.7%
Raw Cauliflower has 2.028 mg of Vitamin B3 per 100 Calories, which is 12.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.74 mg
56.6%
Raw Cauliflower has 0.736 mg of Vitamin B6 per 100 Calories, which is 56.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw 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 19-30 years
Vitamin C193 mg
214%
Raw Cauliflower has 192.8 mg of Vitamin C per 100 Calories, which is 214% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Cauliflower has 0 IU of Vitamin D per 100 Calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0.32 mg
2.13%
Raw Cauliflower has 0.32 mg of Vitamin E per 100 Calories, which is 2.13% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K62 μg
51.7%
Raw Cauliflower has 62 μg of Vitamin K per 100 Calories, which is 51.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate228 μg
57%
Raw Cauliflower has 228 μg of Folate per 100 Calories, which is 57% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Cauliflower
Calcium88 mg
8.8%
Raw Cauliflower has 88 mg of Calcium per 100 Calories, which is 8.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.16 mg
17%
Raw Cauliflower has 0.156 mg of Copper per 100 Calories, which is 17% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride4 mg
100%
Raw Cauliflower has 4 mg of Fluoride per 100 Calories, which is 100% of the Recommended Dietary Allowance of 4mg per day for Men 19-30 years
Iron1.68 mg
21%
Raw Cauliflower has 1.68 mg of Iron per 100 Calories, which is 21% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium60 mg
15%
Raw Cauliflower has 60 mg of Magnesium per 100 Calories, which is 15% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.62 mg
27%
Raw Cauliflower has 0.62 mg of Manganese per 100 Calories, which is 27% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus176 mg
25%
Raw Cauliflower has 176 mg of Phosphorus per 100 Calories, which is 25% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium1196 mg
25%
Raw Cauliflower has 1196 mg of Potassium per 100 Calories, which is 25% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium2.4 μg
4.36%
Raw Cauliflower has 2.4 μg of Selenium per 100 Calories, which is 4.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium120 mg
8%
Raw Cauliflower has 120 mg of Sodium per 100 Calories, which is 8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc1.08 mg
9.8%
Raw Cauliflower has 1.08 mg of Zinc per 100 Calories, which is 9.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Raw Cauliflower:
100 Calories of Cauliflower has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B6, Vitamin K and Folate. It also has a good amount of Thiamine, Vitamin B2 and Vitamin B3. While 100 Calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 100 Calories of Raw Cauliflower:
100 Calories of Cauliflower has outstanding amounts of Fluoride.
It is an excellent source of Iron, Manganese, Phosphorus and Potassium. It also has a good amount of Calcium, Copper, Magnesium, Sodium and Zinc. This vegetable has some Selenium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Cauliflower
Fat1.12 g
1.15%
Raw Cauliflower has 1.12 g of Fat per 100 Calories, which is 1.15% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein7.68 g
13.7%
Raw Cauliflower has 7.68 g of Protein per 100 Calories, which is 13.7% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate20 g
15%
Raw Cauliflower has 19.88 g of Carbohydrate per 100 Calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy100 kcal
3.45%
Raw Cauliflower has 100 kcal of Energy per 100 Calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars7.64 g
10.5%
Raw Cauliflower has 7.64 g of Sugars per 100 Calories, which is 10.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber8 g
21%
Raw Cauliflower has 8 g of Fiber per 100 Calories, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Cauliflower has 0 mg of Cholesterol per 100 Calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.52 g
1.63%
Raw Cauliflower has 0.52 g of Saturated Fat per 100 Calories, which is 1.63% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.06 g
3.75%
Raw Cauliflower has 0.06 g of Omega 3 per 100 Calories, which is 3.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.06 g
0.38%
Raw Cauliflower has 0.064 g of Omega 6 per 100 Calories, which is 0.38% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water368 g
9.95%
Raw Cauliflower has 368.28 g of Water per 100 Calories, which is 9.95% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Raw Cauliflower:
100 Calories of Cauliflower is an excellent source of Fiber. It has a good amount of Protein, Carbohydrate and Sugars. It also has some Omega 3. While 100 Calories of product has trace amounts of Fat and Saturated Fat, it has no Omega 6.