Nutrients in 100 calories of Cauliflower

Raw Cauliflower (Brassica oleracea (Botrytis Group)).

Weight per 100 Calories

Cauliflower

400g

Raw Cauliflower has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

26%

66%

100 kcal ▼

Macro Nutrients

Cauliflower

Energy100 kcal

3.45%

Raw 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

Fat1.12 g

1.15%

Raw Cauliflower has 1.12 g of Fat per 100 calories, which is 1.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.52 g

1.63%

Raw Cauliflower has 0.52 g of Saturated Fat per 100 calories, which is 1.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.06 g

3.75%

Raw Cauliflower has 0.06 g of Omega 3 per 100 calories, which is 3.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.064 g

0.38%

Raw Cauliflower has 0.064 g of Omega 6 per 100 calories, which is 0.38% 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 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate20 g

15.3%

Raw Cauliflower has 19.88 g of Carbohydrate per 100 calories, which is 15.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.64 g

10.5%

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

Raw Cauliflower has 7.64 g of Sugars per 100 calories, which is 10.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.88 g

5.35%

≤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 3.88 g of Fructose per 100 calories, which is 5.35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.76 g

Raw Cauliflower has 3.76 g of Glucose per 100 calories, 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 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8 g

21%

Raw Cauliflower has 8 g of Fiber per 100 calories, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.68 g

13.7%

Raw Cauliflower has 7.68 g of Protein per 100 calories, which is 13.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Cauliflower

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Cauliflower has 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.2 mg

16.7%

Thiamine

Raw Cauliflower has 0.2 mg of Vitamin B1 per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.24 mg

18.5%

Riboflavin

Raw Cauliflower has 0.24 mg of Vitamin B2 per 100 calories, which is 18.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.03 mg

12.7%

Niacin, nicotinic acid, niacinamide

Raw Cauliflower has 2.028 mg of Vitamin B3 per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B52.67 mg

53.4%

Pantothenic acid

Raw Cauliflower has 2.668 mg of Vitamin B5 per 100 calories, which is 53.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.74 mg

56.6%

Pyridoxine

Raw Cauliflower has 0.736 mg of Vitamin B6 per 100 calories, which is 56.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9228 μg

57%

Folates and Folic Acid

Raw Cauliflower has 228 μg of Vitamin B9 per 100 calories, which is 57% 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 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C193 mg

214%

Ascorbic acid

Raw Cauliflower has 192.8 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

Calciferol, cholecalciferol, ergocalciferol

Raw 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
Buy Vegan Vitamin D

Vitamin E0.32 mg

2.13%

Tocopherols and Tocotrienols

Raw Cauliflower has 0.32 mg of Vitamin E per 100 calories, which is 2.13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K62 μg

51.7%

Phytomenadione or phylloquinone

Raw Cauliflower has 62 μg of Vitamin K per 100 calories, which is 51.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cauliflower

Calcium88 mg

8.8%

Raw Cauliflower has 88 mg of Calcium per 100 calories, which is 8.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

17.3%

Raw Cauliflower has 0.156 mg of Copper per 100 calories, which is 17.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride4 μg

0.1%

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

Raw Cauliflower has 4 μg of Fluoride per 100 calories, which is 0.1% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.68 mg

21%

Raw Cauliflower has 1.68 mg of Iron per 100 calories, which is 21% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium60 mg

14.3%

Raw Cauliflower has 60 mg of Magnesium per 100 calories, which is 14.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.62 mg

27%

Raw Cauliflower has 0.62 mg of Manganese per 100 calories, which is 27% 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

Phosphorus176 mg

25%

Raw Cauliflower has 176 mg of Phosphorus per 100 calories, which is 25% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1196 mg

35%

Raw Cauliflower has 1196 mg of Potassium per 100 calories, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.36%

Raw Cauliflower has 2.4 μg of Selenium per 100 calories, which is 4.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium120 mg

Raw Cauliflower has 120 mg of Sodium per 100 calories, which is 8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.08 mg

9.8%

Raw Cauliflower has 1.08 mg of Zinc per 100 calories, which is 9.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water368 g

9.95%

Raw Cauliflower has 368.28 g of Water per 100 calories, which is 9.95% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Cauliflower:

100 calories of Cauliflower has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K.
It also has a good amount of Vitamin B1, Vitamin B2 and Vitamin B3.
While 100 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Cauliflower:

100 calories of Cauliflower is an excellent source of Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Copper, Magnesium, Sodium and Zinc.
It also has some Selenium.
It has no Fluoride.

Macronutrients in 100 calories of Raw Cauliflower:

100 calories of Cauliflower is an excellent source of Fiber.
It has a good amount of Carbohydrate, Sugars and Protein.
It also has some Omega 3 and Fructose.
While 100 calories of product has trace amounts of Fat and Saturated Fat, it has no 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 calories of Cauliflower

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Cauliflower with: