Nutrients in 1 kilogram of Green Cauliflower

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

Macros Ratio

Protein Fat Carbs

30%

63%

1 kg ▼

Macro Nutrients

Green Cauliflower

Energy310 kcal

10.7%

Raw Green Cauliflower has 310 kcal of Energy per 1 kilogram, which is 10.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3 g

3.1%

Raw Green Cauliflower has 3 g of Fat per 1 kilogram, which is 3.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.47 g

1.47%

Raw Green Cauliflower has 0.47 g of Saturated Fat per 1 kilogram, which is 1.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.04 g

65%

Raw Green Cauliflower has 1.04 g of Omega 3 per 1 kilogram, which is 65% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Raw Green Cauliflower has 0.29 g of Omega 6 per 1 kilogram, which is 1.7% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate61 g

47%

Raw Green Cauliflower has 60.9 g of Carbohydrate per 1 kilogram, which is 47% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars30.3 g

41.8%

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

Raw Green Cauliflower has 30.3 g of Sugars per 1 kilogram, which is 41.8% 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

Fiber32 g

84.2%

Raw Green Cauliflower has 32 g of Fiber per 1 kilogram, which is 84.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein29.5 g

52.7%

Raw Green Cauliflower has 29.5 g of Protein per 1 kilogram, which is 52.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Green Cauliflower

Vitamin A80 μg

8.9%

RAE, retinol activity equivalents

Raw Green Cauliflower has 80 μg of Vitamin A per 1 kilogram, which is 8.9% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.8 mg

66.7%

Thiamine

Raw Green Cauliflower has 0.8 mg of Vitamin B1 per 1 kilogram, which is 66.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.02 mg

78.5%

Riboflavin

Raw Green Cauliflower has 1.02 mg of Vitamin B2 per 1 kilogram, which is 78.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.34 mg

46%

Niacin, nicotinic acid, niacinamide

Raw Green Cauliflower has 7.34 mg of Vitamin B3 per 1 kilogram, which is 46% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.96 mg

139%

Pantothenic acid

Raw Green Cauliflower has 6.96 mg of Vitamin B5 per 1 kilogram, which is 139% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.22 mg

171%

Pyridoxine

Raw Green Cauliflower has 2.22 mg of Vitamin B6 per 1 kilogram, which is 171% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9570 μg

143%

Folates and Folic Acid

Raw Green Cauliflower has 570 μg of Vitamin B9 per 1 kilogram, which is 143% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C881 mg

979%

Ascorbic acid

Raw Green Cauliflower has 881 mg of Vitamin C per 1 kilogram, which is 979% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.4 mg

2.67%

Tocopherols and Tocotrienols

Raw Green Cauliflower has 0.4 mg of Vitamin E per 1 kilogram, which is 2.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K202 μg

168%

Phytomenadione or phylloquinone

Raw Green Cauliflower has 202 μg of Vitamin K per 1 kilogram, which is 168% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Cauliflower

Calcium330 mg

33%

Raw Green Cauliflower has 330 mg of Calcium per 1 kilogram, which is 33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.41 mg

45.6%

Raw Green Cauliflower has 0.41 mg of Copper per 1 kilogram, which is 45.6% 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

Iron7.3 mg

91%

Raw Green Cauliflower has 7.3 mg of Iron per 1 kilogram, which is 91% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium200 mg

47.6%

Raw Green Cauliflower has 200 mg of Magnesium per 1 kilogram, which is 47.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.47 mg

107%

Raw Green Cauliflower has 2.47 mg of Manganese per 1 kilogram, which is 107% 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

Phosphorus620 mg

88.6%

Raw Green Cauliflower has 620 mg of Phosphorus per 1 kilogram, which is 88.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3000 mg

88.2%

Raw Green Cauliflower has 3000 mg of Potassium per 1 kilogram, which is 88.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6 μg

11%

Raw Green Cauliflower has 6 μg of Selenium per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium230 mg

15.3%

Raw Green Cauliflower has 230 mg of Sodium per 1 kilogram, which is 15.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.4 mg

58%

Raw Green Cauliflower has 6.4 mg of Zinc per 1 kilogram, which is 58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water898 g

24.3%

Raw Green Cauliflower has 897.9 g of Water per 1 kilogram, which is 24.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Green Cauliflower:

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

Minerals in 1 kilogram of Raw Green Cauliflower:

1 kilogram of Green Cauliflower has outstanding amounts of Iron, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium, Copper, Magnesium and Zinc.
It also has a good amount of Selenium and Sodium.

Macronutrients in 1 kilogram of Raw Green Cauliflower:

1 kilogram of Green Cauliflower has outstanding amounts of Fiber.
It is an excellent source of Omega 3, Carbohydrate, Sugars and Protein.
It also has some Fat.
The product has trace amounts of 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 1 kilogram of Green Cauliflower

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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