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Nutrients in 7 ounces of Cooked Green Cauliflower

Cauliflower, green, cooked, no salt added.

Macros Ratio

Protein Fat Carbs
30%
7%
63%
7 oz ▼

Macro Nutrients

Cooked Green Cauliflower
Energy63.5 kcal
2.2%
Cooked Green Cauliflower has 63.50288 kcal of Energy per 7 ounces, which is 2.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.62 g
0.63%
Cooked Green Cauliflower has 0.61518415 g of Fat per 7 ounces, which is 0.63% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.085 g
0.27%
Cooked Green Cauliflower has 0.085331995 g of Saturated Fat per 7 ounces, which is 0.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.21 g
13.3%
Cooked Green Cauliflower has 0.212337755 g of Omega 3 per 7 ounces, which is 13.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.06 g
0.35%
Cooked Green Cauliflower has 0.05953395 g of Omega 6 per 7 ounces, which is 0.35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Green 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
Carbohydrate12.5 g
9.6%
Cooked Green Cauliflower has 12.4624402 g of Carbohydrate per 7 ounces, which is 9.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.2 g
8.54%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Green Cauliflower has 6.1915308 g of Sugars per 7 ounces, which is 8.54% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber6.55 g
17.2%
Cooked Green Cauliflower has 6.5487345 g of Fiber per 7 ounces, which is 17.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6.03 g
10.8%
Cooked Green Cauliflower has 6.0327736 g of Protein per 7 ounces, which is 10.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Green Cauliflower
Vitamin A14 μg
1.54%
RAE, retinol activity equivalents
Cooked Green Cauliflower has 13.891255 μg of Vitamin A per 7 ounces, which is 1.54% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.14 mg
11.6%
Thiamine
Cooked Green Cauliflower has 0.13891255 mg of Vitamin B1 per 7 ounces, which is 11.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg
15.3%
Riboflavin
Cooked Green Cauliflower has 0.1984465 mg of Vitamin B2 per 7 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.35 mg
8.45%
Niacin, nicotinic acid, niacinamide
Cooked Green Cauliflower has 1.351420665 mg of Vitamin B3 per 7 ounces, which is 8.45% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.35 mg
27%
Pantothenic acid
Cooked Green Cauliflower has 1.351420665 mg of Vitamin B5 per 7 ounces, which is 27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.41 mg
31.4%
Pyridoxine
Cooked Green Cauliflower has 0.40879979 mg of Vitamin B6 per 7 ounces, which is 31.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B981.4 μg
20.3%
Folates and Folic Acid
Cooked Green 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
0%
Cobalamin
Cooked Green 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 C144 mg
160%
Ascorbic acid
Cooked Green Cauliflower has 144.072159 mg of Vitamin C per 7 ounces, which is 160% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Green 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 E0.079 mg
0.53%
Tocopherols and Tocotrienols
Cooked Green Cauliflower has 0.0793786 mg of Vitamin E per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K41.3 μg
34.4%
Phytomenadione or phylloquinone
Cooked Green Cauliflower has 41.276872 μg of Vitamin K per 7 ounces, which is 34.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Green Cauliflower
Calcium63.5 mg
6.35%
Cooked Green Cauliflower has 63.50288 mg of Calcium per 7 ounces, which is 6.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.079 mg
8.8%
Cooked Green Cauliflower has 0.0793786 mg of Copper per 7 ounces, which is 8.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.43 mg
18%
Cooked Green Cauliflower has 1.4288148 mg of Iron per 7 ounces, which is 18% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium37.7 mg
8.98%
Cooked Green Cauliflower has 37.704835 mg of Magnesium per 7 ounces, which is 8.98% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.48 mg
21%
Cooked Green Cauliflower has 0.48024053 mg of Manganese per 7 ounces, which is 21% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus113 mg
16%
Cooked Green Cauliflower has 113.114505 mg of Phosphorus per 7 ounces, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium552 mg
16.2%
Cooked Green Cauliflower has 551.68127 mg of Potassium per 7 ounces, which is 16.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.6 μg
2.9%
Cooked Green Cauliflower has 1.587572 μg of Selenium per 7 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium45.6 mg
3.04%
Cooked Green Cauliflower has 45.642695 mg of Sodium per 7 ounces, which is 3.04% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.25 mg
11.4%
Cooked Green Cauliflower has 1.25021295 mg of Zinc per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water178 g
4.8%
Cooked Green Cauliflower has 177.55008355 g of Water per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Cooked Green Cauliflower:
Minerals in 7 ounces of Cooked Green Cauliflower:
Macronutrients in 7 ounces of Cooked Green Cauliflower:



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