Nutrients in 100 grams of Cauliflower

Raw Cauliflower (Brassica oleracea (Botrytis Group)).

Macros Ratio

Protein Fat Carbs

26%

66%

100 g ▼

Macro Nutrients

Cauliflower

Energy25 kcal

0.86%

Raw Cauliflower has 25 kcal of Energy per 100 grams, which is 0.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Raw Cauliflower has 0.28 g of Fat per 100 grams, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.41%

Raw Cauliflower has 0.13 g of Saturated Fat per 100 grams, which is 0.41% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.015 g

0.94%

Raw Cauliflower has 0.015 g of Omega 3 per 100 grams, which is 0.94% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.016 g

0.094%

Raw Cauliflower has 0.016 g of Omega 6 per 100 grams, which is 0.094% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cauliflower has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate4.97 g

3.82%

Raw Cauliflower has 4.97 g of Carbohydrate per 100 grams, which is 3.82% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.9 g

2.63%

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

Raw Cauliflower has 1.91 g of Sugars per 100 grams, which is 2.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.97 g

1.34%

≤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 0.97 g of Fructose per 100 grams, which is 1.34% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.94 g

Raw Cauliflower has 0.94 g of Glucose per 100 grams, 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 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2 g

5.26%

Raw Cauliflower has 2 g of Fiber per 100 grams, which is 5.26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.92 g

3.43%

Raw Cauliflower has 1.92 g of Protein per 100 grams, which is 3.43% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cauliflower

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Cauliflower has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.05 mg

4.17%

Thiamine

Raw Cauliflower has 0.05 mg of Vitamin B1 per 100 grams, which is 4.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.06 mg

4.6%

Riboflavin

Raw Cauliflower has 0.06 mg of Vitamin B2 per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.51 mg

3.17%

Niacin, nicotinic acid, niacinamide

Raw Cauliflower has 0.507 mg of Vitamin B3 per 100 grams, which is 3.17% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.67 mg

13.3%

Pantothenic acid

Raw Cauliflower has 0.667 mg of Vitamin B5 per 100 grams, which is 13.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

14%

Pyridoxine

Raw Cauliflower has 0.184 mg of Vitamin B6 per 100 grams, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B957 μg

14.3%

Folates and Folic Acid

Raw Cauliflower has 57 μg of Vitamin B9 per 100 grams, which is 14.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Cauliflower has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C48.2 mg

53.6%

Ascorbic acid

Raw Cauliflower has 48.2 mg of Vitamin C per 100 grams, which is 53.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Cauliflower has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.08 mg

0.53%

Tocopherols and Tocotrienols

Raw Cauliflower has 0.08 mg of Vitamin E per 100 grams, which is 0.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K15.5 μg

13%

Phytomenadione or phylloquinone

Raw Cauliflower has 15.5 μg of Vitamin K per 100 grams, which is 13% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cauliflower

Calcium22 mg

2.2%

Raw Cauliflower has 22 mg of Calcium per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.039 mg

4.33%

Raw Cauliflower has 0.039 mg of Copper per 100 grams, which is 4.33% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride1 μg

0.025%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Raw Cauliflower has 1 μg of Fluoride per 100 grams, which is 0.025% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.42 mg

5.25%

Raw Cauliflower has 0.42 mg of Iron per 100 grams, which is 5.25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium15 mg

3.57%

Raw Cauliflower has 15 mg of Magnesium per 100 grams, which is 3.57% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.16 mg

6.74%

Raw Cauliflower has 0.155 mg of Manganese per 100 grams, which is 6.74% 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

Phosphorus44 mg

6.3%

Raw Cauliflower has 44 mg of Phosphorus per 100 grams, which is 6.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium299 mg

8.8%

Raw Cauliflower has 299 mg of Potassium per 100 grams, which is 8.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.6 μg

1.1%

Raw Cauliflower has 0.6 μg of Selenium per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium30 mg

Raw Cauliflower has 30 mg of Sodium per 100 grams, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.27 mg

2.45%

Raw Cauliflower has 0.27 mg of Zinc per 100 grams, which is 2.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water92 g

2.5%

Raw Cauliflower has 92.07 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Cauliflower:

100 grams of Cauliflower is an excellent source of Vitamin C.
It has a good amount of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K.
It also has some Vitamin B1, Vitamin B2 and Vitamin B3.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 100 grams of Raw Cauliflower:

100 grams of Cauliflower has a good amount of Potassium.
It has some Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
While 100 grams of product has trace amounts of Calcium, Selenium and Sodium, it has no Fluoride.

Macronutrients in 100 grams of Raw Cauliflower:

100 grams of Cauliflower has some Carbohydrate, Sugars, Fiber and Protein.
While 100 grams of product has trace amounts of Omega 3 and Fructose, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Cauliflower with:

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

Food Info

Nutrients in 100 grams of Cauliflower

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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