Nutrients in 300 calories of Green Cauliflower

Raw Green Cauliflower (Brassica oleracea (Botrytis group)).

Weight per 300 Calories

Green Cauliflower

968g

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

Macros Ratio

Protein Fat Carbs

30%

63%

300 kcal ▼

Macro Nutrients

Green Cauliflower

Energy300 kcal

10.3%

Raw 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

Raw Green Cauliflower has 2.9032258064516 g of Fat per 300 calories, which is 3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.45 g

1.42%

Raw Green Cauliflower has 0.45483870967742 g of Saturated Fat per 300 calories, which is 1.42% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31 g

63%

Raw Green Cauliflower has 1.0064516129032 g of Omega 3 per 300 calories, which is 63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.28 g

1.65%

Raw Green Cauliflower has 0.28064516129032 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

Raw 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%

Raw Green Cauliflower has 58.935483870968 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

40.4%

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

Raw Green Cauliflower has 29.322580645161 g of Sugars per 300 calories, which is 40.4% 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

Fiber31 g

81.5%

Raw Green Cauliflower has 30.967741935484 g of Fiber per 300 calories, which is 81.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein28.5 g

51%

Raw Green Cauliflower has 28.548387096774 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

Green Cauliflower

Vitamin A77.4 μg

8.6%

RAE, retinol activity equivalents

Raw Green Cauliflower has 77.41935483871 μg of Vitamin A per 300 calories, which is 8.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.77 mg

64.5%

Thiamine

Raw Green Cauliflower has 0.7741935483871 mg of Vitamin B1 per 300 calories, which is 64.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.99 mg

76%

Riboflavin

Raw Green Cauliflower has 0.98709677419355 mg of Vitamin B2 per 300 calories, which is 76% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.1 mg

44.4%

Niacin, nicotinic acid, niacinamide

Raw Green Cauliflower has 7.1032258064516 mg of Vitamin B3 per 300 calories, which is 44.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.74 mg

135%

Pantothenic acid

Raw Green Cauliflower has 6.7354838709677 mg of Vitamin B5 per 300 calories, which is 135% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.15 mg

165%

Pyridoxine

Raw Green Cauliflower has 2.1483870967742 mg of Vitamin B6 per 300 calories, which is 165% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9552 μg

138%

Folates and Folic Acid

Raw Green Cauliflower has 551.61290322581 μg of Vitamin B9 per 300 calories, which is 138% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C853 mg

947%

Ascorbic acid

Raw Green Cauliflower has 852.58064516129 mg of Vitamin C per 300 calories, which is 947% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E0.39 mg

2.6%

Tocopherols and Tocotrienols

Raw Green Cauliflower has 0.38709677419355 mg of Vitamin E per 300 calories, which is 2.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K195 μg

163%

Phytomenadione or phylloquinone

Raw Green Cauliflower has 195.48387096774 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

Green Cauliflower

Calcium319 mg

32%

Raw Green Cauliflower has 319.35483870968 mg of Calcium per 300 calories, which is 32% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.4 mg

44%

Raw Green Cauliflower has 0.39677419354839 mg of Copper per 300 calories, which is 44% 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

Iron7.06 mg

88.3%

Raw Green Cauliflower has 7.0645161290323 mg of Iron per 300 calories, which is 88.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium194 mg

46%

Raw Green Cauliflower has 193.54838709677 mg of Magnesium per 300 calories, which is 46% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.4 mg

104%

Raw Green Cauliflower has 2.3903225806452 mg of Manganese per 300 calories, which is 104% 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

Phosphorus600 mg

85.7%

Raw Green Cauliflower has 600 mg of Phosphorus per 300 calories, which is 85.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2903 mg

85.4%

Raw Green Cauliflower has 2903.2258064516 mg of Potassium per 300 calories, which is 85.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.8 μg

10.6%

Raw Green Cauliflower has 5.8064516129032 μg of Selenium per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium223 mg

15%

Raw Green Cauliflower has 222.58064516129 mg of Sodium per 300 calories, which is 15% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.2 mg

56.3%

Raw Green Cauliflower has 6.1935483870968 mg of Zinc per 300 calories, which is 56.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water869 g

23.5%

Raw Green Cauliflower has 868.93548387097 g of Water per 300 calories, which is 23.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Green Cauliflower:

300 calories of 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 Raw Green Cauliflower:

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

Macronutrients in 300 calories of Raw Green Cauliflower:

300 calories of 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 Raw Green Cauliflower with:

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

Food Info

Nutrients in 300 calories of Green Cauliflower

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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