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Nutrients in 1 pound of Boiled Cauliflower

Boiled and Drained Cauliflower.

Macros Ratio

Protein Fat Carbs
26%
15%
59%
1 lb ▼

Macro Nutrients

Boiled Cauliflower
Energy104 kcal
3.6%
Boiled and Drained Cauliflower has 104.32616 kcal of Energy per 1 pound, which is 3.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.04 g
2.1%
Boiled and Drained Cauliflower has 2.041164 g of Fat per 1 pound, which is 2.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.32 g
0.99%
Boiled and Drained Cauliflower has 0.3175144 g of Saturated Fat per 1 pound, which is 0.99% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.76 g
47.3%
Boiled and Drained Cauliflower has 0.75749864 g of Omega 3 per 1 pound, which is 47.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.23 g
1.33%
Boiled and Drained Cauliflower has 0.226796 g of Omega 6 per 1 pound, which is 1.33% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Cauliflower has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate18.6 g
14.3%
Boiled and Drained Cauliflower has 18.6426312 g of Carbohydrate per 1 pound, which is 14.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.43 g
13%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Cauliflower has 9.4347136 g of Sugars per 1 pound, which is 13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber10.4 g
27.5%
Boiled and Drained Cauliflower has 10.432616 g of Fiber per 1 pound, which is 27.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein8.35 g
15%
Boiled and Drained Cauliflower has 8.3460928 g of Protein per 1 pound, which is 15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Cauliflower
Vitamin A4.54 μg
0.5%
RAE, retinol activity equivalents
Boiled and Drained Cauliflower has 4.53592 μg of Vitamin A per 1 pound, which is 0.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.19 mg
16%
Thiamine
Boiled and Drained Cauliflower has 0.19050864 mg of Vitamin B1 per 1 pound, which is 16% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg
18%
Riboflavin
Boiled and Drained Cauliflower has 0.23586784 mg of Vitamin B2 per 1 pound, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.86 mg
11.6%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Cauliflower has 1.8597272 mg of Vitamin B3 per 1 pound, which is 11.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.3 mg
46%
Pantothenic acid
Boiled and Drained Cauliflower has 2.30424736 mg of Vitamin B5 per 1 pound, which is 46% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.78 mg
60.4%
Pyridoxine
Boiled and Drained Cauliflower has 0.78471416 mg of Vitamin B6 per 1 pound, which is 60.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9200 μg
50%
Folates and Folic Acid
Boiled and Drained Cauliflower has 199.58048 μg of Vitamin B9 per 1 pound, which is 50% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Cauliflower has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C201 mg
223%
Ascorbic acid
Boiled and Drained Cauliflower has 200.941256 mg of Vitamin C per 1 pound, which is 223% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Cauliflower has 0 IU of Vitamin D per 1 pound, 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
Boiled and Drained Cauliflower has 0.3175144 mg of Vitamin E per 1 pound, which is 2.1% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K62.6 μg
52%
Phytomenadione or phylloquinone
Boiled and Drained Cauliflower has 62.595696 μg of Vitamin K per 1 pound, which is 52% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Cauliflower
Calcium72.6 mg
7.26%
Boiled and Drained Cauliflower has 72.57472 mg of Calcium per 1 pound, which is 7.26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.082 mg
9.07%
Boiled and Drained Cauliflower has 0.08164656 mg of Copper per 1 pound, which is 9.07% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.45 mg
18%
Boiled and Drained Cauliflower has 1.4514944 mg of Iron per 1 pound, which is 18% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium41 mg
9.7%
Boiled and Drained Cauliflower has 40.82328 mg of Magnesium per 1 pound, which is 9.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.6 mg
26%
Boiled and Drained Cauliflower has 0.59874144 mg of Manganese per 1 pound, which is 26% 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
Phosphorus145 mg
20.7%
Boiled and Drained Cauliflower has 145.14944 mg of Phosphorus per 1 pound, which is 20.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium644 mg
19%
Boiled and Drained Cauliflower has 644.10064 mg of Potassium per 1 pound, which is 19% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.72 μg
4.95%
Boiled and Drained Cauliflower has 2.721552 μg of Selenium per 1 pound, which is 4.95% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium68 mg
4.54%
Boiled and Drained Cauliflower has 68.0388 mg of Sodium per 1 pound, which is 4.54% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.77 mg
7%
Boiled and Drained Cauliflower has 0.7711064 mg of Zinc per 1 pound, which is 7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water422 g
11.4%
Boiled and Drained Cauliflower has 421.84056 g of Water per 1 pound, which is 11.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Boiled and Drained Cauliflower:
Minerals in 1 pound of Boiled and Drained Cauliflower:
Macronutrients in 1 pound of Boiled and Drained Cauliflower:



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