Nutrients in 14 ounces of Cooked Frozen Cauliflower

Boiled and Drained Frozen Cauliflower.

Macros Ratio

Protein Fat Carbs

27%

65%

14 oz ▼

Macro Nutrients

Cooked Frozen Cauliflower

Energy75.4 kcal

2.6%

Boiled and Drained Frozen Cauliflower has 75.40967 kcal of Energy per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.87 g

0.9%

Boiled and Drained Frozen Cauliflower has 0.8731646 g of Fat per 14 ounces, which is 0.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.42%

Boiled and Drained Frozen Cauliflower has 0.13494362 g of Saturated Fat per 14 ounces, which is 0.42% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.32 g

20%

Boiled and Drained Frozen Cauliflower has 0.32148333 g of Omega 3 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.095 g

0.56%

Boiled and Drained Frozen Cauliflower has 0.09525432 g of Omega 6 per 14 ounces, which is 0.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Frozen Cauliflower has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate15 g

11.4%

Boiled and Drained Frozen Cauliflower has 14.8834875 g of Carbohydrate per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.17 g

5.75%

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

Boiled and Drained Frozen Cauliflower has 4.1673765 g of Sugars per 14 ounces, which is 5.75% 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

Fiber10.7 g

28.2%

Boiled and Drained Frozen Cauliflower has 10.716111 g of Fiber per 14 ounces, which is 28.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.4 g

11.4%

Boiled and Drained Frozen Cauliflower has 6.3899773 g of Protein per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Cauliflower

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled and Drained Frozen Cauliflower has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.15 mg

12.2%

Thiamine

Boiled and Drained Frozen Cauliflower has 0.14685041 mg of Vitamin B1 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16%

Riboflavin

Boiled and Drained Frozen Cauliflower has 0.21035329 mg of Vitamin B2 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.23 mg

7.7%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Cauliflower has 1.2303683 mg of Vitamin B3 per 14 ounces, which is 7.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.39 mg

7.78%

Pantothenic acid

Boiled and Drained Frozen Cauliflower has 0.38895514 mg of Vitamin B5 per 14 ounces, which is 7.78% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.35 mg

27%

Pyridoxine

Boiled and Drained Frozen Cauliflower has 0.34926584 mg of Vitamin B6 per 14 ounces, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9163 μg

40.7%

Folates and Folic Acid

Boiled and Drained Frozen Cauliflower has 162.72613 μg of Vitamin B9 per 14 ounces, which is 40.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Frozen Cauliflower has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C124 mg

138%

Ascorbic acid

Boiled and Drained Frozen Cauliflower has 124.227509 mg of Vitamin C per 14 ounces, which is 138% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Frozen Cauliflower has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.24 mg

1.6%

Tocopherols and Tocotrienols

Boiled and Drained Frozen Cauliflower has 0.2381358 mg of Vitamin E per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K47.2 μg

39.4%

Phytomenadione or phylloquinone

Boiled and Drained Frozen Cauliflower has 47.230267 μg of Vitamin K per 14 ounces, which is 39.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Cauliflower

Calcium67.5 mg

6.75%

Boiled and Drained Frozen Cauliflower has 67.47181 mg of Calcium per 14 ounces, which is 6.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.095 mg

10.6%

Boiled and Drained Frozen Cauliflower has 0.09525432 mg of Copper per 14 ounces, which is 10.6% 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

Iron1.63 mg

20.3%

Boiled and Drained Frozen Cauliflower has 1.6272613 mg of Iron per 14 ounces, which is 20.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium35.7 mg

8.5%

Boiled and Drained Frozen Cauliflower has 35.72037 mg of Magnesium per 14 ounces, which is 8.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.6 mg

26%

Boiled and Drained Frozen Cauliflower has 0.5953395 mg of Manganese per 14 ounces, which is 26% 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

Phosphorus95 mg

13.6%

Boiled and Drained Frozen Cauliflower has 95.25432 mg of Phosphorus per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium552 mg

16.2%

Boiled and Drained Frozen Cauliflower has 551.68127 mg of Potassium per 14 ounces, which is 16.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.33%

Boiled and Drained Frozen Cauliflower has 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium71.4 mg

4.76%

Boiled and Drained Frozen Cauliflower has 71.44074 mg of Sodium per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.52 mg

4.7%

Boiled and Drained Frozen Cauliflower has 0.5159609 mg of Zinc per 14 ounces, which is 4.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water373 g

10%

Boiled and Drained Frozen Cauliflower has 373.07942 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled and Drained Frozen Cauliflower:

14 ounces of Cooked Frozen Cauliflower has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B6, Vitamin B9 and Vitamin K.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
While 14 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled and Drained Frozen Cauliflower:

14 ounces of Cooked Frozen Cauliflower is an excellent source of Iron and Manganese.
It has a good amount of Copper, Magnesium, Phosphorus and Potassium.
It also has some Calcium, Selenium, Sodium and Zinc.

Macronutrients in 14 ounces of Boiled and Drained Frozen Cauliflower:

14 ounces of Cooked Frozen Cauliflower is an excellent source of Omega 3 and Fiber.
It has a good amount of Carbohydrate and Protein.
It also has some Sugars.
While 14 ounces of product has trace amounts of Fat, it has no Saturated Fat and Omega 6.

Compare Boiled and Drained Frozen Cauliflower with:

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Food Info

Nutrients in 14 ounces of Cooked Frozen Cauliflower

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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