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Nutrients in 7 ounces of Cauliflower

Raw Cauliflower (Brassica oleracea (Botrytis Group)).

Macros Ratio

Protein Fat Carbs
26%
8%
66%
7 oz ▼

Macro Nutrients

Cauliflower
Energy49.6 kcal
1.7%
Raw Cauliflower has 49.611625 kcal of Energy per 7 ounces, which is 1.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.56 g
0.57%
Raw Cauliflower has 0.5556502 g of Fat per 7 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.26 g
0.81%
Raw Cauliflower has 0.25798045 g of Saturated Fat per 7 ounces, which is 0.81% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.03 g
1.86%
Raw Cauliflower has 0.029766975 g of Omega 3 per 7 ounces, which is 1.86% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.032 g
0.19%
Raw Cauliflower has 0.03175144 g of Omega 6 per 7 ounces, which is 0.19% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate9.86 g
7.6%
Raw Cauliflower has 9.86279105 g of Carbohydrate per 7 ounces, which is 7.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.8 g
5.23%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Cauliflower has 3.79032815 g of Sugars per 7 ounces, which is 5.23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose1.92 g
2.66%
≤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]
Raw Cauliflower has 1.92493105 g of Fructose per 7 ounces, which is 2.66% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.87 g
%
Raw Cauliflower has 1.8653971 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0 g
%
Raw Cauliflower has 0 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber3.97 g
10.4%
Raw Cauliflower has 3.96893 g of Fiber per 7 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.8 g
6.8%
Raw Cauliflower has 3.8101728 g of Protein per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cauliflower
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw 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 B10.099 mg
8.27%
Thiamine
Raw Cauliflower has 0.09922325 mg of Vitamin B1 per 7 ounces, which is 8.27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg
9.16%
Riboflavin
Raw Cauliflower has 0.1190679 mg of Vitamin B2 per 7 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31 mg
6.3%
Niacin, nicotinic acid, niacinamide
Raw Cauliflower has 1.006123755 mg of Vitamin B3 per 7 ounces, which is 6.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.32 mg
26.5%
Pantothenic acid
Raw Cauliflower has 1.323638155 mg of Vitamin B5 per 7 ounces, which is 26.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.37 mg
28%
Pyridoxine
Raw Cauliflower has 0.36514156 mg of Vitamin B6 per 7 ounces, which is 28% 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 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 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 C96 mg
106%
Ascorbic acid
Raw Cauliflower has 95.651213 mg of Vitamin C per 7 ounces, which is 106% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E0.16 mg
1.06%
Tocopherols and Tocotrienols
Raw Cauliflower has 0.1587572 mg of Vitamin E per 7 ounces, which is 1.06% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K30.8 μg
25.6%
Phytomenadione or phylloquinone
Raw Cauliflower has 30.7592075 μg of Vitamin K per 7 ounces, which is 25.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cauliflower
Calcium43.7 mg
4.37%
Raw Cauliflower has 43.65823 mg of Calcium per 7 ounces, which is 4.37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.077 mg
8.6%
Raw Cauliflower has 0.077394135 mg of Copper per 7 ounces, which is 8.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride2 μg
0.05%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Cauliflower has 1.984465 μg of Fluoride per 7 ounces, which is 0.05% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron0.83 mg
10.4%
Raw Cauliflower has 0.8334753 mg of Iron per 7 ounces, which is 10.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium29.8 mg
7.1%
Raw Cauliflower has 29.766975 mg of Magnesium per 7 ounces, which is 7.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.31 mg
13.4%
Raw Cauliflower has 0.307592075 mg of Manganese per 7 ounces, which is 13.4% 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
Phosphorus87.3 mg
12.5%
Raw Cauliflower has 87.31646 mg of Phosphorus per 7 ounces, which is 12.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium593 mg
17.5%
Raw Cauliflower has 593.355035 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 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
Sodium59.5 mg
3.97%
Raw Cauliflower has 59.53395 mg of Sodium per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.54 mg
4.87%
Raw Cauliflower has 0.53580555 mg of Zinc per 7 ounces, which is 4.87% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water183 g
4.94%
Raw Cauliflower has 182.70969255 g of Water per 7 ounces, which is 4.94% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Cauliflower:
Minerals in 7 ounces of Raw Cauliflower:
Macronutrients in 7 ounces of Raw Cauliflower:



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