Nutrients in 14 ounces of Cauliflower

Raw Cauliflower (Brassica oleracea (Botrytis Group)).

Macros Ratio

Protein Fat Carbs

26%

66%

14 oz ▼

Macro Nutrients

Cauliflower

Energy99 kcal

3.42%

Raw Cauliflower has 99.22325 kcal of Energy per 14 ounces, which is 3.42% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.1 g

1.15%

Raw Cauliflower has 1.1113004 g of Fat per 14 ounces, which is 1.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.52 g

1.6%

Raw Cauliflower has 0.5159609 g of Saturated Fat per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.06 g

3.72%

Raw Cauliflower has 0.05953395 g of Omega 3 per 14 ounces, which is 3.72% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.064 g

0.37%

Raw Cauliflower has 0.06350288 g of Omega 6 per 14 ounces, which is 0.37% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate19.7 g

15%

Raw Cauliflower has 19.7255821 g of Carbohydrate per 14 ounces, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.6 g

10.5%

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

Raw Cauliflower has 7.5806563 g of Sugars per 14 ounces, which is 10.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.85 g

5.3%

≤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 3.8498621 g of Fructose per 14 ounces, which is 5.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.73 g

Raw Cauliflower has 3.7307942 g of Glucose per 14 ounces, 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 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.94 g

21%

Raw Cauliflower has 7.93786 g of Fiber per 14 ounces, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.62 g

13.6%

Raw Cauliflower has 7.6203456 g of Protein per 14 ounces, which is 13.6% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

16.5%

Thiamine

Raw Cauliflower has 0.1984465 mg of Vitamin B1 per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18.3%

Riboflavin

Raw Cauliflower has 0.2381358 mg of Vitamin B2 per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg

12.6%

Niacin, nicotinic acid, niacinamide

Raw Cauliflower has 2.01224751 mg of Vitamin B3 per 14 ounces, which is 12.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.65 mg

53%

Pantothenic acid

Raw Cauliflower has 2.64727631 mg of Vitamin B5 per 14 ounces, which is 53% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.73 mg

56%

Pyridoxine

Raw Cauliflower has 0.73028312 mg of Vitamin B6 per 14 ounces, which is 56% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9226 μg

56.6%

Folates and Folic Acid

Raw Cauliflower has 226.22901 μg of Vitamin B9 per 14 ounces, which is 56.6% 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 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 C191 mg

213%

Ascorbic acid

Raw Cauliflower has 191.302426 mg of Vitamin C per 14 ounces, which is 213% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.32 mg

2.1%

Tocopherols and Tocotrienols

Raw Cauliflower has 0.3175144 mg of Vitamin E per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K61.5 μg

51.3%

Phytomenadione or phylloquinone

Raw Cauliflower has 61.518415 μg of Vitamin K per 14 ounces, which is 51.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cauliflower

Calcium87.3 mg

8.73%

Raw Cauliflower has 87.31646 mg of Calcium per 14 ounces, which is 8.73% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

17%

Raw Cauliflower has 0.15478827 mg of Copper per 14 ounces, which is 17% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride3.97 μg

0.099%

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

Raw Cauliflower has 3.96893 μg of Fluoride per 14 ounces, which is 0.099% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.67 mg

21%

Raw Cauliflower has 1.6669506 mg of Iron per 14 ounces, which is 21% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium59.5 mg

14%

Raw Cauliflower has 59.53395 mg of Magnesium per 14 ounces, which is 14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.62 mg

26.7%

Raw Cauliflower has 0.61518415 mg of Manganese per 14 ounces, which is 26.7% 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

Phosphorus175 mg

25%

Raw Cauliflower has 174.63292 mg of Phosphorus per 14 ounces, which is 25% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1187 mg

35%

Raw Cauliflower has 1186.71007 mg of Potassium per 14 ounces, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.33%

Raw 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

Sodium119 mg

7.94%

Raw Cauliflower has 119.0679 mg of Sodium per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.07 mg

9.74%

Raw Cauliflower has 1.0716111 mg of Zinc per 14 ounces, which is 9.74% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water365 g

9.88%

Raw Cauliflower has 365.4193851 g of Water per 14 ounces, which is 9.88% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Cauliflower:

14 ounces of Cauliflower has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K.
It also has a good amount of Vitamin B1, Vitamin B2 and Vitamin B3.
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 Raw Cauliflower:

14 ounces of Cauliflower is an excellent source of Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Copper, Magnesium, Sodium and Zinc.
It also has some Selenium.
It has no Fluoride.

Macronutrients in 14 ounces of Raw Cauliflower:

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

Compare Raw Cauliflower with:

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

Food Info

Nutrients in 14 ounces of Cauliflower

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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