Nutrients in 500 calories of Cooked Green Cauliflower

Cauliflower, green, cooked, no salt added.

whole cooked

Weight per 500 Calories

Cooked Green Cauliflower

1563g

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

Macros Ratio

Protein Fat Carbs

30%

63%

500 kcal ▼

Macro Nutrients

Cooked Green Cauliflower

Energy500 kcal

17.2%

Cooked Green Cauliflower has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.84 g

Cooked Green Cauliflower has 4.84375 g of Fat per 500 calories, which is 5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.67 g

2.1%

Cooked Green Cauliflower has 0.671875 g of Saturated Fat per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.67 g

104%

Cooked Green Cauliflower has 1.671875 g of Omega 3 per 500 calories, which is 104% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.47 g

2.76%

Cooked Green Cauliflower has 0.46875 g of Omega 6 per 500 calories, which is 2.76% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate98 g

75.5%

Cooked Green Cauliflower has 98.125 g of Carbohydrate per 500 calories, which is 75.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars48.8 g

67.2%

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

Cooked Green Cauliflower has 48.75 g of Sugars per 500 calories, which is 67.2% 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

Fiber51.6 g

136%

Cooked Green Cauliflower has 51.5625 g of Fiber per 500 calories, which is 136% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein47.5 g

85%

Cooked Green Cauliflower has 47.5 g of Protein per 500 calories, which is 85% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Green Cauliflower

Vitamin A109 μg

12%

RAE, retinol activity equivalents

Cooked Green Cauliflower has 109.375 μg of Vitamin A per 500 calories, which is 12% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.1 mg

91%

Thiamine

Cooked Green Cauliflower has 1.09375 mg of Vitamin B1 per 500 calories, which is 91% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.56 mg

120%

Riboflavin

Cooked Green Cauliflower has 1.5625 mg of Vitamin B2 per 500 calories, which is 120% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.6 mg

66.5%

Niacin, nicotinic acid, niacinamide

Cooked Green Cauliflower has 10.640625 mg of Vitamin B3 per 500 calories, which is 66.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B510.6 mg

213%

Pantothenic acid

Cooked Green Cauliflower has 10.640625 mg of Vitamin B5 per 500 calories, which is 213% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.2 mg

248%

Pyridoxine

Cooked Green Cauliflower has 3.21875 mg of Vitamin B6 per 500 calories, which is 248% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9641 μg

160%

Folates and Folic Acid

Cooked Green Cauliflower has 640.625 μg of Vitamin B9 per 500 calories, which is 160% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1134 mg

1260%

Ascorbic acid

Cooked Green Cauliflower has 1134.375 mg of Vitamin C per 500 calories, which is 1260% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.63 mg

4.17%

Tocopherols and Tocotrienols

Cooked Green Cauliflower has 0.625 mg of Vitamin E per 500 calories, which is 4.17% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K325 μg

271%

Phytomenadione or phylloquinone

Cooked Green Cauliflower has 325 μg of Vitamin K per 500 calories, which is 271% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Green Cauliflower

Calcium500 mg

50%

Cooked Green Cauliflower has 500 mg of Calcium per 500 calories, which is 50% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.63 mg

69.4%

Cooked Green Cauliflower has 0.625 mg of Copper per 500 calories, which is 69.4% 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

Iron11.3 mg

141%

Cooked Green Cauliflower has 11.25 mg of Iron per 500 calories, which is 141% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium297 mg

70.7%

Cooked Green Cauliflower has 296.875 mg of Magnesium per 500 calories, which is 70.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.8 mg

164%

Cooked Green Cauliflower has 3.78125 mg of Manganese per 500 calories, which is 164% 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

Phosphorus891 mg

127%

Cooked Green Cauliflower has 890.625 mg of Phosphorus per 500 calories, which is 127% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4344 mg

128%

Cooked Green Cauliflower has 4343.75 mg of Potassium per 500 calories, which is 128% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12.5 μg

22.7%

Cooked Green Cauliflower has 12.5 μg of Selenium per 500 calories, which is 22.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium359 mg

24%

Cooked Green Cauliflower has 359.375 mg of Sodium per 500 calories, which is 24% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc9.84 mg

89.5%

Cooked Green Cauliflower has 9.84375 mg of Zinc per 500 calories, which is 89.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1398 g

37.8%

Cooked Green Cauliflower has 1397.96875 g of Water per 500 calories, which is 37.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cooked Green Cauliflower:

500 calories of Cooked Green Cauliflower has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of 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 500 calories of Cooked Green Cauliflower:

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

Macronutrients in 500 calories of Cooked Green Cauliflower:

500 calories of Cooked Green Cauliflower has outstanding amounts of Omega 3, Fiber and Protein.
It is an excellent source of Carbohydrate and Sugars.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Cooked Green Cauliflower with:

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

Food Info

Nutrients in 500 calories of Cooked Green Cauliflower

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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