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Nutrients in 100 calories of Boiled Cauliflower

Boiled and Drained Cauliflower.

Weight per 100 Calories

Boiled Cauliflower
435g

Boiled and Drained Cauliflower has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
26%
15%
59%
100 kcal ▼

Macro Nutrients

Boiled Cauliflower
Energy100 kcal
3.45%
Boiled and Drained Cauliflower has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.96 g
2%
Boiled and Drained Cauliflower has 1.9565217391304 g of Fat per 100 calories, which is 2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.3 g
0.95%
Boiled and Drained Cauliflower has 0.30434782608696 g of Saturated Fat per 100 calories, which is 0.95% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.73 g
45.4%
Boiled and Drained Cauliflower has 0.72608695652174 g of Omega 3 per 100 calories, which is 45.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.22 g
1.28%
Boiled and Drained Cauliflower has 0.21739130434783 g of Omega 6 per 100 calories, which is 1.28% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Cauliflower has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate18 g
13.7%
Boiled and Drained Cauliflower has 17.869565217391 g of Carbohydrate per 100 calories, which is 13.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.04 g
12.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Cauliflower has 9.0434782608696 g of Sugars per 100 calories, which is 12.5% 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
Fiber10 g
26.3%
Boiled and Drained Cauliflower has 10 g of Fiber per 100 calories, which is 26.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein8 g
14.3%
Boiled and Drained Cauliflower has 8 g of Protein per 100 calories, which is 14.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Cauliflower
Vitamin A4.35 μg
0.48%
RAE, retinol activity equivalents
Boiled and Drained Cauliflower has 4.3478260869565 μg of Vitamin A per 100 calories, which is 0.48% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg
15.2%
Thiamine
Boiled and Drained Cauliflower has 0.18260869565217 mg of Vitamin B1 per 100 calories, which is 15.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg
17.4%
Riboflavin
Boiled and Drained Cauliflower has 0.22608695652174 mg of Vitamin B2 per 100 calories, which is 17.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg
11%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Cauliflower has 1.7826086956522 mg of Vitamin B3 per 100 calories, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.2 mg
44%
Pantothenic acid
Boiled and Drained Cauliflower has 2.2086956521739 mg of Vitamin B5 per 100 calories, which is 44% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.75 mg
58%
Pyridoxine
Boiled and Drained Cauliflower has 0.75217391304348 mg of Vitamin B6 per 100 calories, which is 58% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9191 μg
48%
Folates and Folic Acid
Boiled and Drained Cauliflower has 191.30434782609 μg of Vitamin B9 per 100 calories, which is 48% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Cauliflower has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C193 mg
214%
Ascorbic acid
Boiled and Drained Cauliflower has 192.60869565217 mg of Vitamin C per 100 calories, which is 214% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Cauliflower has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.3 mg
2.03%
Tocopherols and Tocotrienols
Boiled and Drained Cauliflower has 0.30434782608696 mg of Vitamin E per 100 calories, which is 2.03% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K60 μg
50%
Phytomenadione or phylloquinone
Boiled and Drained Cauliflower has 60 μg of Vitamin K per 100 calories, which is 50% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Cauliflower
Calcium69.6 mg
6.96%
Boiled and Drained Cauliflower has 69.565217391304 mg of Calcium per 100 calories, which is 6.96% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.078 mg
8.7%
Boiled and Drained Cauliflower has 0.078260869565217 mg of Copper per 100 calories, which is 8.7% 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
Iron1.4 mg
17.4%
Boiled and Drained Cauliflower has 1.3913043478261 mg of Iron per 100 calories, which is 17.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium39 mg
9.3%
Boiled and Drained Cauliflower has 39.130434782609 mg of Magnesium per 100 calories, which is 9.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.57 mg
25%
Boiled and Drained Cauliflower has 0.57391304347826 mg of Manganese per 100 calories, which is 25% 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
Phosphorus139 mg
20%
Boiled and Drained Cauliflower has 139.13043478261 mg of Phosphorus per 100 calories, which is 20% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium617 mg
18%
Boiled and Drained Cauliflower has 617.39130434783 mg of Potassium per 100 calories, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.6 μg
4.74%
Boiled and Drained Cauliflower has 2.6086956521739 μg of Selenium per 100 calories, which is 4.74% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium65.2 mg
4.35%
Boiled and Drained Cauliflower has 65.217391304348 mg of Sodium per 100 calories, which is 4.35% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.74 mg
6.7%
Boiled and Drained Cauliflower has 0.73913043478261 mg of Zinc per 100 calories, which is 6.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water404 g
11%
Boiled and Drained Cauliflower has 404.34782608696 g of Water per 100 calories, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Boiled and Drained Cauliflower:
Minerals in 100 calories of Boiled and Drained Cauliflower:
Macronutrients in 100 calories of Boiled and Drained Cauliflower:



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