Nutrients in 7 ounces of Cooked Frozen Cauliflower

Boiled and Drained Frozen Cauliflower.

Macros Ratio

Protein Fat Carbs

27%

65%

7 oz ▼

Macro Nutrients

Cooked Frozen Cauliflower

Energy37.7 kcal

1.3%

Boiled and Drained Frozen Cauliflower has 37.704835 kcal of Energy per 7 ounces, which is 1.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.44 g

0.45%

Boiled and Drained Frozen Cauliflower has 0.4365823 g of Fat per 7 ounces, which is 0.45% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.067 g

0.21%

Boiled and Drained Frozen Cauliflower has 0.06747181 g of Saturated Fat per 7 ounces, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

10%

Boiled and Drained Frozen Cauliflower has 0.160741665 g of Omega 3 per 7 ounces, which is 10% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.048 g

0.28%

Boiled and Drained Frozen Cauliflower has 0.04762716 g of Omega 6 per 7 ounces, which is 0.28% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate7.44 g

5.72%

Boiled and Drained Frozen Cauliflower has 7.44174375 g of Carbohydrate per 7 ounces, which is 5.72% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.1 g

2.87%

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

Boiled and Drained Frozen Cauliflower has 2.08368825 g of Sugars per 7 ounces, which is 2.87% 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

Fiber5.36 g

14%

Boiled and Drained Frozen Cauliflower has 5.3580555 g of Fiber per 7 ounces, which is 14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.2 g

5.7%

Boiled and Drained Frozen Cauliflower has 3.19498865 g of Protein per 7 ounces, which is 5.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Cauliflower

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled and Drained Frozen Cauliflower has 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.073 mg

6.1%

Thiamine

Boiled and Drained Frozen Cauliflower has 0.073425205 mg of Vitamin B1 per 7 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.1%

Riboflavin

Boiled and Drained Frozen Cauliflower has 0.105176645 mg of Vitamin B2 per 7 ounces, which is 8.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.62 mg

3.84%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Cauliflower has 0.61518415 mg of Vitamin B3 per 7 ounces, which is 3.84% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.19 mg

3.9%

Pantothenic acid

Boiled and Drained Frozen Cauliflower has 0.19447757 mg of Vitamin B5 per 7 ounces, which is 3.9% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

13.4%

Pyridoxine

Boiled and Drained Frozen Cauliflower has 0.17463292 mg of Vitamin B6 per 7 ounces, which is 13.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B981.4 μg

20.3%

Folates and Folic Acid

Boiled and Drained Frozen Cauliflower has 81.363065 μg of Vitamin B9 per 7 ounces, which is 20.3% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C62 mg

69%

Ascorbic acid

Boiled and Drained Frozen Cauliflower has 62.1137545 mg of Vitamin C per 7 ounces, which is 69% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.12 mg

0.79%

Tocopherols and Tocotrienols

Boiled and Drained Frozen Cauliflower has 0.1190679 mg of Vitamin E per 7 ounces, which is 0.79% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K23.6 μg

19.7%

Phytomenadione or phylloquinone

Boiled and Drained Frozen Cauliflower has 23.6151335 μg of Vitamin K per 7 ounces, which is 19.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Cauliflower

Calcium33.7 mg

3.37%

Boiled and Drained Frozen Cauliflower has 33.735905 mg of Calcium per 7 ounces, which is 3.37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.048 mg

5.3%

Boiled and Drained Frozen Cauliflower has 0.04762716 mg of Copper per 7 ounces, which is 5.3% 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

Iron0.81 mg

10%

Boiled and Drained Frozen Cauliflower has 0.81363065 mg of Iron per 7 ounces, which is 10% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium18 mg

4.25%

Boiled and Drained Frozen Cauliflower has 17.860185 mg of Magnesium per 7 ounces, which is 4.25% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.3 mg

13%

Boiled and Drained Frozen Cauliflower has 0.29766975 mg of Manganese per 7 ounces, which is 13% 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

Phosphorus47.6 mg

6.8%

Boiled and Drained Frozen Cauliflower has 47.62716 mg of Phosphorus per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium276 mg

8.1%

Boiled and Drained Frozen Cauliflower has 275.840635 mg of Potassium per 7 ounces, which is 8.1% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Boiled and Drained Frozen Cauliflower has 1.190679 μg of Selenium per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium35.7 mg

2.4%

Boiled and Drained Frozen Cauliflower has 35.72037 mg of Sodium per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.26 mg

2.35%

Boiled and Drained Frozen Cauliflower has 0.25798045 mg of Zinc per 7 ounces, which is 2.35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water187 g

5.04%

Boiled and Drained Frozen Cauliflower has 186.53971 g of Water per 7 ounces, which is 5.04% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled and Drained Frozen Cauliflower:

7 ounces of Cooked Frozen Cauliflower is an excellent source of Vitamin B9 and Vitamin C.
It has a good amount of Vitamin B2, Vitamin B6 and Vitamin K.
It also has some Vitamin B1, Vitamin B3 and Vitamin B5.
While 7 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Boiled and Drained Frozen Cauliflower:

7 ounces of Cooked Frozen Cauliflower has a good amount of Iron, Manganese and Potassium.
It has some Calcium, Copper, Magnesium and Phosphorus.
The product has trace amounts of Selenium, Sodium and Zinc.

Macronutrients in 7 ounces of Boiled and Drained Frozen Cauliflower:

7 ounces of Cooked Frozen Cauliflower has a good amount of Omega 3 and Fiber.
It has some Carbohydrate, Sugars and Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Frozen Cauliflower with:

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Food Info

Nutrients in 7 ounces of Cooked Frozen Cauliflower

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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