Nutritional Information for Cauliflower, green, raw
1.000 cup , 1.000 floweret , 1.000 head, large (6-7" dia) , 1.000 head, medium (5-6" dia) , 1.000 head, small (4" dia)
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup 64.0 grams |
Max fiber at 39 servings. |
| Protein | 1.89 g |
3.38% |
132% |
| Total lipid (fat) | 0.19 g |
0.63% |
25% |
| Carbohydrate, by difference | 3.90 g |
1.3% |
51% |
| Energy (Calories) | 19.84 kcal |
0.99% |
39% |
| Fiber, total dietary | 2.05 g |
5.39% |
211% |
| Calcium, Ca | 21.12 mg |
2.11% |
82% |
| Iron, Fe | 0.47 mg |
5.88% |
229% |
| Magnesium, Mg | 12.80 mg |
3.2% |
125% |
| Phosphorus, P | 39.68 mg |
5.67% |
221% |
| Potassium, K | 192.00 mg |
4.09% |
159% |
| Sodium, Na | 14.72 mg |
0.98% |
38% |
| Zinc, Zn | 0.41 mg |
3.73% |
145% |
| Manganese, Mn | 0.16 mg |
6.96% |
271% |
| Selenium, Se | 0.38 mcg |
0.69% |
27% |
| Vitamin A, IU | 99.20 IU |
3.31% |
129% |
| Vitamin E (alpha-tocopherol) | 0.03 mg |
0.2% |
8% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 56.38 mg |
62.64% |
2445% |
| Thiamin | 0.05 mg |
4.17% |
163% |
| Riboflavin | 0.07 mg |
5.38% |
210% |
| Niacin | 0.47 mg |
2.94% |
115% |
| Pantothenic acid | 0.45 mg |
9% |
351% |
| Vitamin B-6 | 0.14 mg |
10.77% |
420% |
| Folate, total | 36.48 mcg |
9.12% |
356% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 36.54 mg |
6.64% |
259% |
| Vitamin K (phylloquinone) | 12.93 mcg |
10.78% |
420% |
| Omega 6 | 0.02 g |
0.13% |
5% |
| Omega 3 | 0.07 g |
3.15% |
123% |
| Ash | 0.56 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 57.47 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 83.20 kJ |
|
|
| Sugars, total | 1.94 g |
|
|
| Copper, Cu | 0.03 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 5.12 mcg_RAE |
|
|
| Carotene, beta | 59.52 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 26.88 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 36.48 mcg |
|
|
| Folate, DFE | 36.48 mcg_DFE |
|
|
| Tryptophan | 0.02 g |
|
|
| Threonine | 0.07 g |
|
|
| Isoleucine | 0.07 g |
|
|
| Leucine | 0.11 g |
|
|
| Lysine | 0.10 g |
|
|
| Methionine | 0.03 g |
|
|
| Cystine | 0.02 g |
|
|
| Phenylalanine | 0.07 g |
|
|
| Tyrosine | 0.04 g |
|
|
| Valine | 0.09 g |
|
|
| Arginine | 0.09 g |
|
|
| Histidine | 0.04 g |
|
|
| Alanine | 0.10 g |
|
|
| Aspartic acid | 0.22 g |
|
|
| Glutamic acid | 0.25 g |
|
|
| Glycine | 0.06 g |
|
|
| Proline | 0.08 g |
|
|
| Serine | 0.10 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.03 g |
|
|
| Fatty acids, total monounsaturated | 0.02 g |
|
|
| Fatty acids, total polyunsaturated | 0.09 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 floweret 25.0 grams |
Max cups at 64 servings. |
| Protein | 0.74 g |
1.32% |
85% |
| Total lipid (fat) | 0.08 g |
0.27% |
17% |
| Carbohydrate, by difference | 1.52 g |
0.51% |
32% |
| Energy (Calories) | 7.75 kcal |
0.39% |
25% |
| Fiber, total dietary | 0.80 g |
2.11% |
135% |
| Calcium, Ca | 8.25 mg |
0.83% |
53% |
| Iron, Fe | 0.18 mg |
2.25% |
144% |
| Magnesium, Mg | 5.00 mg |
1.25% |
80% |
| Phosphorus, P | 15.50 mg |
2.21% |
142% |
| Potassium, K | 75.00 mg |
1.6% |
102% |
| Sodium, Na | 5.75 mg |
0.38% |
25% |
| Zinc, Zn | 0.16 mg |
1.45% |
93% |
| Manganese, Mn | 0.06 mg |
2.61% |
167% |
| Selenium, Se | 0.15 mcg |
0.27% |
17% |
| Vitamin A, IU | 38.75 IU |
1.29% |
83% |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
0.07% |
4% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 22.03 mg |
24.48% |
1567% |
| Thiamin | 0.02 mg |
1.67% |
107% |
| Riboflavin | 0.03 mg |
2.31% |
148% |
| Niacin | 0.18 mg |
1.13% |
72% |
| Pantothenic acid | 0.17 mg |
3.4% |
218% |
| Vitamin B-6 | 0.06 mg |
4.62% |
295% |
| Folate, total | 14.25 mcg |
3.56% |
228% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 14.28 mg |
2.6% |
166% |
| Vitamin K (phylloquinone) | 5.05 mcg |
4.21% |
269% |
| Omega 6 | 0.01 g |
0.06% |
4% |
| Omega 3 | 0.03 g |
1.35% |
86% |
| Ash | 0.22 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 22.45 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 32.50 kJ |
|
|
| Sugars, total | 0.76 g |
|
|
| Copper, Cu | 0.01 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 2.00 mcg_RAE |
|
|
| Carotene, beta | 23.25 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 10.50 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 14.25 mcg |
|
|
| Folate, DFE | 14.25 mcg_DFE |
|
|
| Tryptophan | 0.01 g |
|
|
| Threonine | 0.03 g |
|
|
| Isoleucine | 0.03 g |
|
|
| Leucine | 0.04 g |
|
|
| Lysine | 0.04 g |
|
|
| Methionine | 0.01 g |
|
|
| Cystine | 0.01 g |
|
|
| Phenylalanine | 0.03 g |
|
|
| Tyrosine | 0.02 g |
|
|
| Valine | 0.04 g |
|
|
| Arginine | 0.04 g |
|
|
| Histidine | 0.01 g |
|
|
| Alanine | 0.04 g |
|
|
| Aspartic acid | 0.09 g |
|
|
| Glutamic acid | 0.10 g |
|
|
| Glycine | 0.02 g |
|
|
| Proline | 0.03 g |
|
|
| Serine | 0.04 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.01 g |
|
|
| Fatty acids, total monounsaturated | 0.01 g |
|
|
| Fatty acids, total polyunsaturated | 0.03 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 head, large (6-7" dia) 511.0 grams |
Max fiber at 4 servings. |
| Protein | 15.07 g |
26.91% |
132% |
| Total lipid (fat) | 1.53 g |
5.1% |
25% |
| Carbohydrate, by difference | 31.12 g |
10.37% |
51% |
| Energy (Calories) | 158.41 kcal |
7.92% |
39% |
| Fiber, total dietary | 16.35 g |
43.03% |
211% |
| Calcium, Ca | 168.63 mg |
16.86% |
83% |
| Iron, Fe | 3.73 mg |
46.63% |
228% |
| Magnesium, Mg | 102.20 mg |
25.55% |
125% |
| Phosphorus, P | 316.82 mg |
45.26% |
221% |
| Potassium, K | 1533.00 mg |
32.62% |
160% |
| Sodium, Na | 117.53 mg |
7.84% |
38% |
| Zinc, Zn | 3.27 mg |
29.73% |
145% |
| Manganese, Mn | 1.26 mg |
54.78% |
268% |
| Selenium, Se | 3.07 mcg |
5.58% |
27% |
| Vitamin A, IU | 792.05 IU |
26.4% |
129% |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
1.33% |
7% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 450.19 mg |
500.21% |
2448% |
| Thiamin | 0.41 mg |
34.17% |
167% |
| Riboflavin | 0.52 mg |
40% |
196% |
| Niacin | 3.75 mg |
23.44% |
115% |
| Pantothenic acid | 3.56 mg |
71.2% |
348% |
| Vitamin B-6 | 1.13 mg |
86.92% |
425% |
| Folate, total | 291.27 mcg |
72.82% |
356% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 291.78 mg |
53.05% |
260% |
| Vitamin K (phylloquinone) | 103.22 mcg |
86.02% |
421% |
| Omega 6 | 0.15 g |
0.96% |
5% |
| Omega 3 | 0.53 g |
23.87% |
117% |
| Ash | 4.50 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 458.83 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 664.30 kJ |
|
|
| Sugars, total | 15.48 g |
|
|
| Copper, Cu | 0.21 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 40.88 mcg_RAE |
|
|
| Carotene, beta | 475.23 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 214.62 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 291.27 mcg |
|
|
| Folate, DFE | 291.27 mcg_DFE |
|
|
| Tryptophan | 0.20 g |
|
|
| Threonine | 0.55 g |
|
|
| Isoleucine | 0.57 g |
|
|
| Leucine | 0.88 g |
|
|
| Lysine | 0.81 g |
|
|
| Methionine | 0.21 g |
|
|
| Cystine | 0.17 g |
|
|
| Phenylalanine | 0.54 g |
|
|
| Tyrosine | 0.33 g |
|
|
| Valine | 0.76 g |
|
|
| Arginine | 0.73 g |
|
|
| Histidine | 0.30 g |
|
|
| Alanine | 0.80 g |
|
|
| Aspartic acid | 1.76 g |
|
|
| Glutamic acid | 2.01 g |
|
|
| Glycine | 0.49 g |
|
|
| Proline | 0.65 g |
|
|
| Serine | 0.79 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.24 g |
|
|
| Fatty acids, total monounsaturated | 0.14 g |
|
|
| Fatty acids, total polyunsaturated | 0.68 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 head, medium (5-6" dia) 431.0 grams |
Max fiber at 5 servings. |
| Protein | 12.71 g |
22.7% |
132% |
| Total lipid (fat) | 1.29 g |
4.3% |
25% |
| Carbohydrate, by difference | 26.25 g |
8.75% |
51% |
| Energy (Calories) | 133.61 kcal |
6.68% |
39% |
| Fiber, total dietary | 13.79 g |
36.29% |
211% |
| Calcium, Ca | 142.23 mg |
14.22% |
83% |
| Iron, Fe | 3.15 mg |
39.38% |
228% |
| Magnesium, Mg | 86.20 mg |
21.55% |
125% |
| Phosphorus, P | 267.22 mg |
38.17% |
221% |
| Potassium, K | 1293.00 mg |
27.51% |
160% |
| Sodium, Na | 99.13 mg |
6.61% |
38% |
| Zinc, Zn | 2.76 mg |
25.09% |
146% |
| Manganese, Mn | 1.06 mg |
46.09% |
267% |
| Selenium, Se | 2.59 mcg |
4.71% |
27% |
| Vitamin A, IU | 668.05 IU |
22.27% |
129% |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
1.13% |
7% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 379.71 mg |
421.9% |
2448% |
| Thiamin | 0.34 mg |
28.33% |
164% |
| Riboflavin | 0.44 mg |
33.85% |
196% |
| Niacin | 3.16 mg |
19.75% |
115% |
| Pantothenic acid | 3.00 mg |
60% |
348% |
| Vitamin B-6 | 0.96 mg |
73.85% |
428% |
| Folate, total | 245.67 mcg |
61.42% |
356% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 246.10 mg |
44.75% |
260% |
| Vitamin K (phylloquinone) | 87.06 mcg |
72.55% |
421% |
| Omega 6 | 0.12 g |
0.77% |
4% |
| Omega 3 | 0.45 g |
20.27% |
118% |
| Ash | 3.79 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 386.99 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 560.30 kJ |
|
|
| Sugars, total | 13.06 g |
|
|
| Copper, Cu | 0.18 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 34.48 mcg_RAE |
|
|
| Carotene, beta | 400.83 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 181.02 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 245.67 mcg |
|
|
| Folate, DFE | 245.67 mcg_DFE |
|
|
| Tryptophan | 0.17 g |
|
|
| Threonine | 0.46 g |
|
|
| Isoleucine | 0.48 g |
|
|
| Leucine | 0.74 g |
|
|
| Lysine | 0.68 g |
|
|
| Methionine | 0.18 g |
|
|
| Cystine | 0.15 g |
|
|
| Phenylalanine | 0.45 g |
|
|
| Tyrosine | 0.28 g |
|
|
| Valine | 0.64 g |
|
|
| Arginine | 0.61 g |
|
|
| Histidine | 0.25 g |
|
|
| Alanine | 0.67 g |
|
|
| Aspartic acid | 1.49 g |
|
|
| Glutamic acid | 1.69 g |
|
|
| Glycine | 0.41 g |
|
|
| Proline | 0.55 g |
|
|
| Serine | 0.66 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.20 g |
|
|
| Fatty acids, total monounsaturated | 0.12 g |
|
|
| Fatty acids, total polyunsaturated | 0.57 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 head, small (4" dia) 325.0 grams |
Max fiber at 7 servings. |
| Protein | 9.59 g |
17.13% |
132% |
| Total lipid (fat) | 0.98 g |
3.27% |
25% |
| Carbohydrate, by difference | 19.79 g |
6.6% |
51% |
| Energy (Calories) | 100.75 kcal |
5.04% |
39% |
| Fiber, total dietary | 10.40 g |
27.37% |
211% |
| Calcium, Ca | 107.25 mg |
10.73% |
83% |
| Iron, Fe | 2.37 mg |
29.63% |
228% |
| Magnesium, Mg | 65.00 mg |
16.25% |
125% |
| Phosphorus, P | 201.50 mg |
28.79% |
221% |
| Potassium, K | 975.00 mg |
20.74% |
160% |
| Sodium, Na | 74.75 mg |
4.98% |
38% |
| Zinc, Zn | 2.08 mg |
18.91% |
145% |
| Manganese, Mn | 0.80 mg |
34.78% |
268% |
| Selenium, Se | 1.95 mcg |
3.55% |
27% |
| Vitamin A, IU | 503.75 IU |
16.79% |
129% |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
0.87% |
7% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 286.33 mg |
318.14% |
2447% |
| Thiamin | 0.26 mg |
21.67% |
167% |
| Riboflavin | 0.33 mg |
25.38% |
195% |
| Niacin | 2.39 mg |
14.94% |
115% |
| Pantothenic acid | 2.26 mg |
45.2% |
348% |
| Vitamin B-6 | 0.72 mg |
55.38% |
426% |
| Folate, total | 185.25 mcg |
46.31% |
356% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 185.58 mg |
33.74% |
260% |
| Vitamin K (phylloquinone) | 65.65 mcg |
54.71% |
421% |
| Omega 6 | 0.09 g |
0.58% |
4% |
| Omega 3 | 0.34 g |
15.32% |
118% |
| Ash | 2.86 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 291.82 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 422.50 kJ |
|
|
| Sugars, total | 9.85 g |
|
|
| Copper, Cu | 0.13 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 26.00 mcg_RAE |
|
|
| Carotene, beta | 302.25 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 136.50 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 185.25 mcg |
|
|
| Folate, DFE | 185.25 mcg_DFE |
|
|
| Tryptophan | 0.13 g |
|
|
| Threonine | 0.35 g |
|
|
| Isoleucine | 0.36 g |
|
|
| Leucine | 0.56 g |
|
|
| Lysine | 0.51 g |
|
|
| Methionine | 0.14 g |
|
|
| Cystine | 0.11 g |
|
|
| Phenylalanine | 0.34 g |
|
|
| Tyrosine | 0.21 g |
|
|
| Valine | 0.48 g |
|
|
| Arginine | 0.46 g |
|
|
| Histidine | 0.19 g |
|
|
| Alanine | 0.51 g |
|
|
| Aspartic acid | 1.12 g |
|
|
| Glutamic acid | 1.28 g |
|
|
| Glycine | 0.31 g |
|
|
| Proline | 0.41 g |
|
|
| Serine | 0.50 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.15 g |
|
|
| Fatty acids, total monounsaturated | 0.09 g |
|
|
| Fatty acids, total polyunsaturated | 0.43 g |
|
|