Nutrients in 300 calories of Boiled Cauliflower

Boiled and Drained Cauliflower.

Weight per 300 Calories

Boiled Cauliflower

1304g

Boiled and Drained Cauliflower has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

26%

15%

59%

300 kcal ▼

Macro Nutrients

Boiled Cauliflower

Energy300 kcal

10.3%

Boiled and Drained Cauliflower has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.87 g

6.05%

Boiled and Drained Cauliflower has 5.8695652173913 g of Fat per 300 calories, which is 6.05% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.91 g

2.85%

Boiled and Drained Cauliflower has 0.91304347826087 g of Saturated Fat per 300 calories, which is 2.85% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.18 g

136%

Boiled and Drained Cauliflower has 2.1782608695652 g of Omega 3 per 300 calories, which is 136% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.65 g

3.84%

Boiled and Drained Cauliflower has 0.65217391304348 g of Omega 6 per 300 calories, which is 3.84% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Cauliflower has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate53.6 g

41.2%

Boiled and Drained Cauliflower has 53.608695652174 g of Carbohydrate per 300 calories, which is 41.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars27 g

37.4%

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

Boiled and Drained Cauliflower has 27.130434782609 g of Sugars per 300 calories, which is 37.4% 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

Fiber30 g

79%

Boiled and Drained Cauliflower has 30 g of Fiber per 300 calories, which is 79% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein24 g

43%

Boiled and Drained Cauliflower has 24 g of Protein per 300 calories, which is 43% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Cauliflower

Vitamin A13 μg

1.45%

RAE, retinol activity equivalents

Boiled and Drained Cauliflower has 13.04347826087 μg of Vitamin A per 300 calories, which is 1.45% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.55 mg

45.7%

Thiamine

Boiled and Drained Cauliflower has 0.54782608695652 mg of Vitamin B1 per 300 calories, which is 45.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.68 mg

52%

Riboflavin

Boiled and Drained Cauliflower has 0.67826086956522 mg of Vitamin B2 per 300 calories, which is 52% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.35 mg

33.4%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Cauliflower has 5.3478260869565 mg of Vitamin B3 per 300 calories, which is 33.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.63 mg

133%

Pantothenic acid

Boiled and Drained Cauliflower has 6.6260869565217 mg of Vitamin B5 per 300 calories, which is 133% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.26 mg

174%

Pyridoxine

Boiled and Drained Cauliflower has 2.2565217391304 mg of Vitamin B6 per 300 calories, which is 174% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9574 μg

143%

Folates and Folic Acid

Boiled and Drained Cauliflower has 573.91304347826 μg of Vitamin B9 per 300 calories, which is 143% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Cauliflower has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C578 mg

642%

Ascorbic acid

Boiled and Drained Cauliflower has 577.82608695652 mg of Vitamin C per 300 calories, which is 642% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Cauliflower has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.91 mg

6.1%

Tocopherols and Tocotrienols

Boiled and Drained Cauliflower has 0.91304347826087 mg of Vitamin E per 300 calories, which is 6.1% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K180 μg

150%

Phytomenadione or phylloquinone

Boiled and Drained Cauliflower has 180 μg of Vitamin K per 300 calories, which is 150% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Cauliflower

Calcium209 mg

21%

Boiled and Drained Cauliflower has 208.69565217391 mg of Calcium per 300 calories, which is 21% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.23 mg

26%

Boiled and Drained Cauliflower has 0.23478260869565 mg of Copper per 300 calories, which is 26% 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

Iron4.17 mg

52%

Boiled and Drained Cauliflower has 4.1739130434783 mg of Iron per 300 calories, which is 52% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium117 mg

28%

Boiled and Drained Cauliflower has 117.39130434783 mg of Magnesium per 300 calories, which is 28% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.72 mg

75%

Boiled and Drained Cauliflower has 1.7217391304348 mg of Manganese per 300 calories, which is 75% 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

Phosphorus417 mg

59.6%

Boiled and Drained Cauliflower has 417.39130434783 mg of Phosphorus per 300 calories, which is 59.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1852 mg

54.5%

Boiled and Drained Cauliflower has 1852.1739130435 mg of Potassium per 300 calories, which is 54.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.83 μg

14.2%

Boiled and Drained Cauliflower has 7.8260869565217 μg of Selenium per 300 calories, which is 14.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium196 mg

13%

Boiled and Drained Cauliflower has 195.65217391304 mg of Sodium per 300 calories, which is 13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.2 mg

20%

Boiled and Drained Cauliflower has 2.2173913043478 mg of Zinc per 300 calories, which is 20% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1213 g

32.8%

Boiled and Drained Cauliflower has 1213.0434782609 g of Water per 300 calories, which is 32.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Cauliflower:

300 calories of Boiled 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 some Vitamin E.
While 300 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained Cauliflower:

300 calories of Boiled Cauliflower is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It has a good amount of Selenium and Sodium.

Macronutrients in 300 calories of Boiled and Drained Cauliflower:

300 calories of Boiled Cauliflower has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It also has some Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Cauliflower with:

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

Food Info

Nutrients in 300 calories of Boiled Cauliflower

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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