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Nutrients in 1 kilogram of Cauliflower

Raw Cauliflower (Brassica oleracea (Botrytis Group)).

Macros Ratio

Protein Fat Carbs
26%
8%
66%
1 kg ▼

Macro Nutrients

Cauliflower
Energy250 kcal
8.62%
Raw Cauliflower has 250 kcal of Energy per 1 kilogram, which is 8.62% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.8 g
2.9%
Raw Cauliflower has 2.8 g of Fat per 1 kilogram, which is 2.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.3 g
4.06%
Raw Cauliflower has 1.3 g of Saturated Fat per 1 kilogram, which is 4.06% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.15 g
9.38%
Raw Cauliflower has 0.15 g of Omega 3 per 1 kilogram, which is 9.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.16 g
0.94%
Raw Cauliflower has 0.16 g of Omega 6 per 1 kilogram, which is 0.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate49.7 g
38.2%
Raw Cauliflower has 49.7 g of Carbohydrate per 1 kilogram, which is 38.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars19 g
26.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Cauliflower has 19.1 g of Sugars per 1 kilogram, which is 26.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose9.7 g
13.4%
≤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 9.7 g of Fructose per 1 kilogram, which is 13.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose9.4 g
%
Raw Cauliflower has 9.4 g of Glucose per 1 kilogram, 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 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber20 g
52.6%
Raw Cauliflower has 20 g of Fiber per 1 kilogram, which is 52.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein19 g
34.3%
Raw Cauliflower has 19.2 g of Protein per 1 kilogram, which is 34.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cauliflower
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Cauliflower has 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.5 mg
41.7%
Thiamine
Raw Cauliflower has 0.5 mg of Vitamin B1 per 1 kilogram, which is 41.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.6 mg
46%
Riboflavin
Raw Cauliflower has 0.6 mg of Vitamin B2 per 1 kilogram, which is 46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.07 mg
31.7%
Niacin, nicotinic acid, niacinamide
Raw Cauliflower has 5.07 mg of Vitamin B3 per 1 kilogram, which is 31.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.67 mg
133%
Pantothenic acid
Raw Cauliflower has 6.67 mg of Vitamin B5 per 1 kilogram, which is 133% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.84 mg
142%
Pyridoxine
Raw Cauliflower has 1.84 mg of Vitamin B6 per 1 kilogram, which is 142% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9570 μg
143%
Folates and Folic Acid
Raw 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
0%
Cobalamin
Raw 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 C482 mg
536%
Ascorbic acid
Raw Cauliflower has 482 mg of Vitamin C per 1 kilogram, which is 536% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E0.8 mg
5.33%
Tocopherols and Tocotrienols
Raw Cauliflower has 0.8 mg of Vitamin E per 1 kilogram, which is 5.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K155 μg
129%
Phytomenadione or phylloquinone
Raw Cauliflower has 155 μg of Vitamin K per 1 kilogram, which is 129% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cauliflower
Calcium220 mg
22%
Raw Cauliflower has 220 mg of Calcium per 1 kilogram, which is 22% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.39 mg
43.3%
Raw Cauliflower has 0.39 mg of Copper per 1 kilogram, which is 43.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride10 μg
0.25%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Cauliflower has 10 μg of Fluoride per 1 kilogram, which is 0.25% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron4.2 mg
52.5%
Raw Cauliflower has 4.2 mg of Iron per 1 kilogram, which is 52.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium150 mg
35.7%
Raw Cauliflower has 150 mg of Magnesium per 1 kilogram, which is 35.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.55 mg
67.4%
Raw Cauliflower has 1.55 mg of Manganese per 1 kilogram, which is 67.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus440 mg
63%
Raw Cauliflower has 440 mg of Phosphorus per 1 kilogram, which is 63% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2990 mg
88%
Raw Cauliflower has 2990 mg of Potassium per 1 kilogram, which is 88% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6 μg
11%
Raw 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
Sodium300 mg
20%
Raw Cauliflower has 300 mg of Sodium per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.7 mg
24.5%
Raw Cauliflower has 2.7 mg of Zinc per 1 kilogram, which is 24.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water921 g
25%
Raw Cauliflower has 920.7 g of Water per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Raw Cauliflower:
Minerals in 1 kilogram of Raw Cauliflower:
Macronutrients in 1 kilogram of Raw Cauliflower:



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