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Nutrients in 100 grams of Cauliflower

Raw Cauliflower (Brassica oleracea (Botrytis Group)).

Macros Ratio

Protein Fat Carbs
26%
8%
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
0%
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
0%
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
NA
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
0%
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
0%
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
NA
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
2%
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:
Minerals in 100 grams of Raw Cauliflower:
Macronutrients in 100 grams of Raw Cauliflower:



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