Nutrients in 300 calories of Cooked Frozen Cauliflower

Boiled and Drained Frozen Cauliflower.

Weight per 300 Calories

Cooked Frozen Cauliflower

1579g

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

Macros Ratio

Protein Fat Carbs

27%

65%

300 kcal ▼

Macro Nutrients

Cooked Frozen Cauliflower

Energy300 kcal

10.3%

Boiled and Drained Frozen 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

Fat3.47 g

3.6%

Boiled and Drained Frozen Cauliflower has 3.4736842105263 g of Fat per 300 calories, which is 3.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.54 g

1.68%

Boiled and Drained Frozen Cauliflower has 0.53684210526316 g of Saturated Fat per 300 calories, which is 1.68% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.28 g

80%

Boiled and Drained Frozen Cauliflower has 1.2789473684211 g of Omega 3 per 300 calories, which is 80% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.38 g

2.23%

Boiled and Drained Frozen Cauliflower has 0.37894736842105 g of Omega 6 per 300 calories, which is 2.23% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Frozen 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

Carbohydrate59.2 g

45.5%

Boiled and Drained Frozen Cauliflower has 59.210526315789 g of Carbohydrate per 300 calories, which is 45.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars16.6 g

23%

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

Boiled and Drained Frozen Cauliflower has 16.578947368421 g of Sugars per 300 calories, which is 23% 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

Fiber42.6 g

112%

Boiled and Drained Frozen Cauliflower has 42.631578947368 g of Fiber per 300 calories, which is 112% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein25.4 g

45.4%

Boiled and Drained Frozen Cauliflower has 25.421052631579 g of Protein per 300 calories, which is 45.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Cooked Frozen Cauliflower

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled and Drained Frozen Cauliflower has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.58 mg

48.7%

Thiamine

Boiled and Drained Frozen Cauliflower has 0.58421052631579 mg of Vitamin B1 per 300 calories, which is 48.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.84 mg

64.4%

Riboflavin

Boiled and Drained Frozen Cauliflower has 0.83684210526316 mg of Vitamin B2 per 300 calories, which is 64.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B34.9 mg

30.6%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Cauliflower has 4.8947368421053 mg of Vitamin B3 per 300 calories, which is 30.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.55 mg

31%

Pantothenic acid

Boiled and Drained Frozen Cauliflower has 1.5473684210526 mg of Vitamin B5 per 300 calories, which is 31% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.4 mg

107%

Pyridoxine

Boiled and Drained Frozen Cauliflower has 1.3894736842105 mg of Vitamin B6 per 300 calories, which is 107% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9647 μg

162%

Folates and Folic Acid

Boiled and Drained Frozen Cauliflower has 647.36842105263 μg of Vitamin B9 per 300 calories, which is 162% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Frozen 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
Buy Vegan Vitamin B12

Vitamin C494 mg

549%

Ascorbic acid

Boiled and Drained Frozen Cauliflower has 494.21052631579 mg of Vitamin C per 300 calories, which is 549% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Frozen 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
Buy Vegan Vitamin D

Vitamin E0.95 mg

6.3%

Tocopherols and Tocotrienols

Boiled and Drained Frozen Cauliflower has 0.94736842105263 mg of Vitamin E per 300 calories, which is 6.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K188 μg

157%

Phytomenadione or phylloquinone

Boiled and Drained Frozen Cauliflower has 187.89473684211 μg of Vitamin K per 300 calories, which is 157% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Cauliflower

Calcium268 mg

27%

Boiled and Drained Frozen Cauliflower has 268.42105263158 mg of Calcium per 300 calories, which is 27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.38 mg

42%

Boiled and Drained Frozen Cauliflower has 0.37894736842105 mg of Copper per 300 calories, which is 42% 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

Iron6.47 mg

81%

Boiled and Drained Frozen Cauliflower has 6.4736842105263 mg of Iron per 300 calories, which is 81% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium142 mg

34%

Boiled and Drained Frozen Cauliflower has 142.10526315789 mg of Magnesium per 300 calories, which is 34% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.37 mg

103%

Boiled and Drained Frozen Cauliflower has 2.3684210526316 mg of Manganese per 300 calories, which is 103% 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

Phosphorus379 mg

54%

Boiled and Drained Frozen Cauliflower has 378.94736842105 mg of Phosphorus per 300 calories, which is 54% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2195 mg

64.6%

Boiled and Drained Frozen Cauliflower has 2194.7368421053 mg of Potassium per 300 calories, which is 64.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.47 μg

17.2%

Boiled and Drained Frozen Cauliflower has 9.4736842105263 μg of Selenium per 300 calories, which is 17.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium284 mg

19%

Boiled and Drained Frozen Cauliflower has 284.21052631579 mg of Sodium per 300 calories, which is 19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.05 mg

18.7%

Boiled and Drained Frozen Cauliflower has 2.0526315789474 mg of Zinc per 300 calories, which is 18.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1484 g

40%

Boiled and Drained Frozen Cauliflower has 1484.2105263158 g of Water per 300 calories, which is 40% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Frozen Cauliflower:

300 calories of Cooked Frozen Cauliflower has outstanding amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
It also has some Vitamin E.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained Frozen Cauliflower:

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

Macronutrients in 300 calories of Boiled and Drained Frozen Cauliflower:

300 calories of Cooked Frozen 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 Boiled and Drained Frozen Cauliflower with:

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

Food Info

Nutrients in 300 calories of Cooked Frozen Cauliflower

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Frozen Cauliflower with: