Nutrients in 300 calories of Cooked Green Cauliflower

Cauliflower, green, cooked, no salt added.

whole cooked

Weight per 300 Calories

Cooked Green Cauliflower

938g

Cooked Green Cauliflower has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

30%

63%

300 kcal ▼

Macro Nutrients

Cooked Green Cauliflower

Energy300 kcal

10.3%

Cooked Green 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

Fat2.9 g

Cooked Green Cauliflower has 2.90625 g of Fat per 300 calories, which is 3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.4 g

1.26%

Cooked Green Cauliflower has 0.403125 g of Saturated Fat per 300 calories, which is 1.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31 g

62.7%

Cooked Green Cauliflower has 1.003125 g of Omega 3 per 300 calories, which is 62.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.28 g

1.65%

Cooked Green Cauliflower has 0.28125 g of Omega 6 per 300 calories, which is 1.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Green 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 g

45.3%

Cooked Green Cauliflower has 58.875 g of Carbohydrate per 300 calories, which is 45.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars29.3 g

40.3%

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

Cooked Green Cauliflower has 29.25 g of Sugars per 300 calories, which is 40.3% 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

Fiber31 g

81.4%

Cooked Green Cauliflower has 30.9375 g of Fiber per 300 calories, which is 81.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein28.5 g

51%

Cooked Green Cauliflower has 28.5 g of Protein per 300 calories, which is 51% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Green Cauliflower

Vitamin A65.6 μg

7.3%

RAE, retinol activity equivalents

Cooked Green Cauliflower has 65.625 μg of Vitamin A per 300 calories, which is 7.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.66 mg

54.7%

Thiamine

Cooked Green Cauliflower has 0.65625 mg of Vitamin B1 per 300 calories, which is 54.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.94 mg

72%

Riboflavin

Cooked Green Cauliflower has 0.9375 mg of Vitamin B2 per 300 calories, which is 72% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.4 mg

40%

Niacin, nicotinic acid, niacinamide

Cooked Green Cauliflower has 6.384375 mg of Vitamin B3 per 300 calories, which is 40% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.4 mg

128%

Pantothenic acid

Cooked Green Cauliflower has 6.384375 mg of Vitamin B5 per 300 calories, which is 128% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.93 mg

149%

Pyridoxine

Cooked Green Cauliflower has 1.93125 mg of Vitamin B6 per 300 calories, which is 149% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9384 μg

96%

Folates and Folic Acid

Cooked Green Cauliflower has 384.375 μg of Vitamin B9 per 300 calories, which is 96% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Green 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 C681 mg

756%

Ascorbic acid

Cooked Green Cauliflower has 680.625 mg of Vitamin C per 300 calories, which is 756% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Green 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 E0.38 mg

2.5%

Tocopherols and Tocotrienols

Cooked Green Cauliflower has 0.375 mg of Vitamin E per 300 calories, which is 2.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K195 μg

163%

Phytomenadione or phylloquinone

Cooked Green Cauliflower has 195 μg of Vitamin K per 300 calories, which is 163% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Green Cauliflower

Calcium300 mg

30%

Cooked Green Cauliflower has 300 mg of Calcium per 300 calories, which is 30% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.38 mg

41.7%

Cooked Green Cauliflower has 0.375 mg of Copper per 300 calories, which is 41.7% 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

Iron6.75 mg

84.4%

Cooked Green Cauliflower has 6.75 mg of Iron per 300 calories, which is 84.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium178 mg

42.4%

Cooked Green Cauliflower has 178.125 mg of Magnesium per 300 calories, which is 42.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.27 mg

99%

Cooked Green Cauliflower has 2.26875 mg of Manganese per 300 calories, which is 99% 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

Phosphorus534 mg

76.3%

Cooked Green Cauliflower has 534.375 mg of Phosphorus per 300 calories, which is 76.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2606 mg

76.7%

Cooked Green Cauliflower has 2606.25 mg of Potassium per 300 calories, which is 76.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.5 μg

13.6%

Cooked Green Cauliflower has 7.5 μg of Selenium per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium216 mg

14.4%

Cooked Green Cauliflower has 215.625 mg of Sodium per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.9 mg

53.7%

Cooked Green Cauliflower has 5.90625 mg of Zinc per 300 calories, which is 53.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water839 g

22.7%

Cooked Green Cauliflower has 838.78125 g of Water per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cooked Green Cauliflower:

300 calories of Cooked Green 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 a good amount of Vitamin A.
This vegetable has some Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Cooked Green Cauliflower:

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

Macronutrients in 300 calories of Cooked Green Cauliflower:

300 calories of Cooked Green 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 Cooked Green Cauliflower with:

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

Food Info

Nutrients in 300 calories of Cooked Green Cauliflower

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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