Nutrients in 1 pound of Cauliflower

Raw Cauliflower (Brassica oleracea (Botrytis Group)).

Macros Ratio

Protein Fat Carbs

26%

66%

1 lb ▼

Macro Nutrients

Cauliflower

Energy113 kcal

3.9%

Raw Cauliflower has 113.398 kcal of Energy per 1 pound, which is 3.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.27 g

1.3%

Raw Cauliflower has 1.2700576 g of Fat per 1 pound, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.59 g

1.84%

Raw Cauliflower has 0.5896696 g of Saturated Fat per 1 pound, which is 1.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.068 g

4.25%

Raw Cauliflower has 0.0680388 g of Omega 3 per 1 pound, which is 4.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.073 g

0.43%

Raw Cauliflower has 0.07257472 g of Omega 6 per 1 pound, which is 0.43% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate22.5 g

17.3%

Raw Cauliflower has 22.5435224 g of Carbohydrate per 1 pound, which is 17.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.66 g

12%

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

Raw Cauliflower has 8.6636072 g of Sugars per 1 pound, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose4.4 g

6.07%

≤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 4.3998424 g of Fructose per 1 pound, which is 6.07% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4.26 g

Raw Cauliflower has 4.2637648 g of Glucose per 1 pound, 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 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.07 g

24%

Raw Cauliflower has 9.07184 g of Fiber per 1 pound, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.7 g

15.6%

Raw Cauliflower has 8.7089664 g of Protein per 1 pound, which is 15.6% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19%

Thiamine

Raw Cauliflower has 0.226796 mg of Vitamin B1 per 1 pound, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg

21%

Riboflavin

Raw Cauliflower has 0.2721552 mg of Vitamin B2 per 1 pound, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.3 mg

14.4%

Niacin, nicotinic acid, niacinamide

Raw Cauliflower has 2.29971144 mg of Vitamin B3 per 1 pound, which is 14.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.03 mg

60.5%

Pantothenic acid

Raw Cauliflower has 3.02545864 mg of Vitamin B5 per 1 pound, which is 60.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.83 mg

64.2%

Pyridoxine

Raw Cauliflower has 0.83460928 mg of Vitamin B6 per 1 pound, which is 64.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9259 μg

64.6%

Folates and Folic Acid

Raw Cauliflower has 258.54744 μg of Vitamin B9 per 1 pound, which is 64.6% 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 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 C219 mg

243%

Ascorbic acid

Raw Cauliflower has 218.631344 mg of Vitamin C per 1 pound, which is 243% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.36 mg

2.4%

Tocopherols and Tocotrienols

Raw Cauliflower has 0.3628736 mg of Vitamin E per 1 pound, which is 2.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K70.3 μg

58.6%

Phytomenadione or phylloquinone

Raw Cauliflower has 70.30676 μg of Vitamin K per 1 pound, which is 58.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cauliflower

Calcium100 mg

9.98%

Raw Cauliflower has 99.79024 mg of Calcium per 1 pound, which is 9.98% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

19.7%

Raw Cauliflower has 0.17690088 mg of Copper per 1 pound, which is 19.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride4.54 μg

0.11%

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

Raw Cauliflower has 4.53592 μg of Fluoride per 1 pound, which is 0.11% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.9 mg

24%

Raw Cauliflower has 1.9050864 mg of Iron per 1 pound, which is 24% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium68 mg

16%

Raw Cauliflower has 68.0388 mg of Magnesium per 1 pound, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.7 mg

30.6%

Raw Cauliflower has 0.7030676 mg of Manganese per 1 pound, which is 30.6% 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

Phosphorus200 mg

28.5%

Raw Cauliflower has 199.58048 mg of Phosphorus per 1 pound, which is 28.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1356 mg

40%

Raw Cauliflower has 1356.24008 mg of Potassium per 1 pound, which is 40% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.72 μg

4.95%

Raw 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

Sodium136 mg

9.07%

Raw Cauliflower has 136.0776 mg of Sodium per 1 pound, which is 9.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.22 mg

11%

Raw Cauliflower has 1.2246984 mg of Zinc per 1 pound, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water418 g

11.3%

Raw Cauliflower has 417.6221544 g of Water per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Cauliflower:

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

Minerals in 1 pound of Raw Cauliflower:

1 pound 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 1 pound of Raw Cauliflower:

1 pound 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 1 pound 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 1 pound of Cauliflower

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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