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Nutrients in 7 ounces of Green Cauliflower

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

Macros Ratio

Protein Fat Carbs
30%
7%
63%
7 oz ▼

Macro Nutrients

Green Cauliflower
Energy61.5 kcal
2.12%
Raw Green Cauliflower has 61.518415 kcal of Energy per 7 ounces, which is 2.12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.6 g
0.61%
Raw Green Cauliflower has 0.5953395 g of Fat per 7 ounces, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.093 g
0.29%
Raw Green Cauliflower has 0.093269855 g of Saturated Fat per 7 ounces, which is 0.29% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.21 g
13%
Raw Green Cauliflower has 0.20638436 g of Omega 3 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.058 g
0.34%
Raw Green Cauliflower has 0.057549485 g of Omega 6 per 7 ounces, which is 0.34% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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 g
9.3%
Raw Green Cauliflower has 12.08539185 g of Carbohydrate per 7 ounces, which is 9.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6 g
8.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Green Cauliflower has 6.01292895 g of Sugars per 7 ounces, which is 8.3% 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
Fiber6.35 g
16.7%
Raw Green Cauliflower has 6.350288 g of Fiber per 7 ounces, which is 16.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.85 g
10.5%
Raw Green Cauliflower has 5.85417175 g of Protein per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Green Cauliflower
Vitamin A16 μg
1.76%
RAE, retinol activity equivalents
Raw Green Cauliflower has 15.87572 μg of Vitamin A per 7 ounces, which is 1.76% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg
13.2%
Thiamine
Raw Green Cauliflower has 0.1587572 mg of Vitamin B1 per 7 ounces, which is 13.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg
15.6%
Riboflavin
Raw Green Cauliflower has 0.20241543 mg of Vitamin B2 per 7 ounces, which is 15.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.46 mg
9.1%
Niacin, nicotinic acid, niacinamide
Raw Green Cauliflower has 1.45659731 mg of Vitamin B3 per 7 ounces, which is 9.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.4 mg
27.6%
Pantothenic acid
Raw Green Cauliflower has 1.38118764 mg of Vitamin B5 per 7 ounces, which is 27.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.44 mg
34%
Pyridoxine
Raw Green Cauliflower has 0.44055123 mg of Vitamin B6 per 7 ounces, which is 34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9113 μg
28.3%
Folates and Folic Acid
Raw Green Cauliflower has 113.114505 μg of Vitamin B9 per 7 ounces, which is 28.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C175 mg
194%
Ascorbic acid
Raw Green Cauliflower has 174.8313665 mg of Vitamin C per 7 ounces, which is 194% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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
Raw 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 K40 μg
33.4%
Phytomenadione or phylloquinone
Raw Green Cauliflower has 40.086193 μg of Vitamin K per 7 ounces, which is 33.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Cauliflower
Calcium65.5 mg
6.55%
Raw Green Cauliflower has 65.487345 mg of Calcium per 7 ounces, which is 6.55% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.081 mg
9.04%
Raw Green Cauliflower has 0.081363065 mg of Copper per 7 ounces, which is 9.04% 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
Iron1.45 mg
18%
Raw Green Cauliflower has 1.44865945 mg of Iron per 7 ounces, which is 18% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium39.7 mg
9.45%
Raw Green Cauliflower has 39.6893 mg of Magnesium per 7 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.49 mg
21.3%
Raw Green Cauliflower has 0.490162855 mg of Manganese per 7 ounces, which is 21.3% 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
Phosphorus123 mg
17.6%
Raw Green Cauliflower has 123.03683 mg of Phosphorus per 7 ounces, which is 17.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium595 mg
17.5%
Raw Green Cauliflower has 595.3395 mg of Potassium per 7 ounces, which is 17.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.2 μg
2.16%
Raw Green 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
Sodium45.6 mg
3.04%
Raw 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
Zinc1.27 mg
11.5%
Raw Green Cauliflower has 1.2700576 mg of Zinc per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water178 g
4.8%
Raw Green Cauliflower has 178.18511235 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 Raw Green Cauliflower:
Minerals in 7 ounces of Raw Green Cauliflower:
Macronutrients in 7 ounces of Raw Green Cauliflower:



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