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Cauliflower is a wonderful supply of vitamin C, vitamin Ok, folate, pantothenic acid, and vitamin B6. It’s a superb supply of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Moreover, it’s a good supply of vitamin B1, B2, and B3, the minerals potassium and magnesium, and protein.
Whether or not as a roasted cauliflower, mashed cauliflower or baked cauliflower it doesn’t change the nutrional advantages that cauliflower received to provide to the human physique when consumed.
Introduction to Food Rating System Chart of Cauliflower
To summarize the chart and perceive the
figures under, you’ll be able to look subsequent to the nutrient identify so as to discover the
nutrient quantity it provides, the % Each day Worth (DV%) that this quantity
represents, the nutrient density that we calculated for this meals and nutrient,
and the ranking we established in our ranking system.
For many of our nutrient rankings, we adopted the federal government requirements for meals labeling which are discovered within the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.”
| Cauliflower, cooked (1.00 cup) = 124.00 grams. Energy: 29 GI: very low |
||||
| Nutrient | Quantity | DRI/DV (%) |
Nutrient Density |
World’s Healthiest Meals Rating |
| vitamin C | 54.93 mg | 73 | 46.2 | wonderful |
| vitamin Ok | 17.11 mcg | 19 | 12.0 | wonderful |
| folate | 54.56 mcg | 14 | 8.6 | wonderful |
| pantothenic acid | 0.63 mg | 13 | 8.0 | wonderful |
| vitamin B6 | 0.21 mg | 12 | 7.8 | wonderful |
| choline | 48.48 mg | 11 | 7.2 | superb |
| fiber | 2.68 g | 10 | 6.0 | superb |
| omega-3 fat | 0.21 g | 9 | 5.5 | superb |
| manganese | 0.16 mg | 7 | 4.4 | superb |
| phosphorus | 39.68 mg | 6 | 3.6 | superb |
| biotin | 1.61 mcg | 5 | 3.4 | superb |
| vitamin B2 | 0.06 mg | 5 | 2.9 | good |
| protein | 2.28 g | 5 | 2.9 | good |
| vitamin B1 | 0.05 mg | 4 | 2.6 | good |
| potassium | 176.08 mg | 4 | 2.4 | good |
| vitamin B3 | 0.51 mg | 3 | 2.0 | good |
| magnesium | 11.16 mg | 3 | 1.7 | good |
| World’s Healthiest Meals Rating |
Rule |
| Wonderful | DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10% |
| Very good |
DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5% |
| Good | DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5% |
In-Depth Nutritional Profile
As well as to the vitamins highlighted
in our rankings chart, right here is an in-depth dietary profile for Cauliflower.
This profile contains data on a full array of vitamins, together with
carbohydrates, sugar, soluble and insoluble fiber, sodium, nutritional vitamins, minerals,
fatty acids, amino acids and extra.
| Cauliflower, cooked (Notice: “–” signifies information unavailable) | ||
| 1.00 cup (124.00 g) |
GI: very low | |
| BASIC MACRONUTRIENTS AND CALORIES | ||
| Nutrient | Quantity | DRI/DV (%) |
| Protein | 2.28 g | 5 |
| Carbohydrates | 5.10 g | 2 |
| Fats – complete | 0.56 g | 1 |
| Dietary Fiber | 2.68 g | 10 |
| Energy | 28.52 | 2 |
| MACRONUTRIENT AND CALORIE DETAIL | ||
| Nutrient | Quantity | DRI/DV (%) |
| Carbohydrate: | ||
| Starch | 0.00 g | |
| Complete Sugars | 2.42 g | |
| Monosaccharides | — g | |
| Fructose | — g | |
| Glucose | — g | |
| Galactose | — g | |
| Disaccharides | — g | |
| Lactose | — g | |
| Maltose | — g | |
| Sucrose | — g | |
| Soluble Fiber | 0.85 g | |
| Insoluble Fiber | 1.82 g | |
| Different Carbohydrates | 0.00 g | |
| Fats: | ||
| Monounsaturated Fats | 0.04 g | |
| Polyunsaturated Fats | 0.27 g | |
| Saturated Fats | 0.09 g | |
| Trans Fats | 0.00 g | |
| Energy from Fats | 5.02 | |
| Energy from Saturated Fats | 0.78 | |
| Energy from Trans Fats | 0.00 | |
| Ldl cholesterol | 0.00 mg | |
| Water | 115.32 g | |
| MICRONUTRIENTS | ||
| Nutrient | Quantity | DRI/DV (%) |
| Nutritional vitamins | ||
| Water-Soluble Nutritional vitamins | ||
| B-Advanced Nutritional vitamins | ||
| Vitamin B1 | 0.05 mg | 4 |
| Vitamin B2 | 0.06 mg | 5 |
| Vitamin B3 | 0.51 mg | 3 |
| Vitamin B3 (Niacin Equivalents) | 1.00 mg | |
| Vitamin B6 | 0.21 mg | 12 |
| Vitamin B12 | 0.00 mcg | 0 |
| Biotin | 1.61 mcg | 5 |
| Choline | 48.48 mg | 11 |
| Folate | 54.56 mcg | 14 |
| Folate (DFE) | 54.56 mcg | |
| Folate (meals) | 54.56 mcg | |
| Pantothenic Acid | 0.63 mg | 13 |
| Vitamin C | 54.93 mg | 73 |
| Fats-Soluble Nutritional vitamins | ||
| Vitamin A (Retinoids and Carotenoids) | ||
| Vitamin A Worldwide Items (IU) | 14.88 IU | |
| Vitamin A mcg Retinol Exercise Equivalents (RAE) | 0.74 mcg (RAE) | 0 |
| Vitamin A mcg Retinol Equivalents (RE) | 1.49 mcg (RE) | |
| Retinol mcg Retinol Equivalents (RE) | 0.00 mcg (RE) | |
| Carotenoid mcg Retinol Equivalents (RE) | 1.49 mcg (RE) | |
| Alpha-Carotene | 0.00 mcg | |
| Beta-Carotene | 8.68 mcg | |
| Beta-Carotene Equivalents | 8.68 mcg | |
| Cryptoxanthin | 0.00 mcg | |
| Lutein and Zeaxanthin | 35.96 mcg | |
| Lycopene | 0.00 mcg | |
| Vitamin D | ||
| Vitamin D Worldwide Items (IU) | 0.00 IU | 0 |
| Vitamin D mcg | 0.00 mcg | |
| Vitamin E | ||
| Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 0.09 mg (ATE) | 1 |
| Vitamin E Worldwide Items (IU) | 0.13 IU | |
| Vitamin E mg | 0.09 mg | |
| Vitamin Ok | 17.11 mcg | 19 |
| Minerals | ||
| Nutrient | Quantity | DRI/DV (%) |
| Boron | 158.36 mcg | |
| Calcium | 19.84 mg | 2 |
| Chloride | — mg | |
| Chromium | — mcg | — |
| Copper | 0.02 mg | 2 |
| Fluoride | — mg | — |
| Iodine | — mcg | — |
| Iron | 0.40 mg | 2 |
| Magnesium | 11.16 mg | 3 |
| Manganese | 0.16 mg | 7 |
| Molybdenum | — mcg | — |
| Phosphorus | 39.68 mg | 6 |
| Potassium | 176.08 mg | 4 |
| Selenium | 0.74 mcg | 1 |
| Sodium | 18.60 mg | 1 |
| Zinc | 0.21 mg | 2 |
| INDIVIDUAL FATTY ACIDS | ||
| Nutrient | Quantity | DRI/DV (%) |
| Omega-3 Fatty Acids | 0.21 g | 9 |
| Omega-6 Fatty Acids | 0.06 g | |
| Monounsaturated Fat | ||
| 14:1 Myristoleic | 0.00 g | |
| 15:1 Pentadecenoic | 0.00 g | |
| 16:1 Palmitol | 0.00 g | |
| 17:1 Heptadecenoic | 0.00 g | |
| 18:1 Oleic | 0.04 g | |
| 20:1 Eicosenoic | 0.00 g | |
| 22:1 Erucic | 0.00 g | |
| 24:1 Nervonic | 0.00 g | |
| Polyunsaturated Fatty Acids | ||
| 18:2 Linoleic | 0.06 g | |
| 18:2 Conjugated Linoleic (CLA) | — g | |
| 18:3 Linolenic | 0.21 g | |
| 18:4 Stearidonic | 0.00 g | |
| 20:3 Eicosatrienoic | 0.00 g | |
| 20:4 Arachidonic | 0.00 g | |
| 20:5 Eicosapentaenoic (EPA) | 0.00 g | |
| 22:5 Docosapentaenoic (DPA) | 0.00 g | |
| 22:6 Docosahexaenoic (DHA) | 0.00 g | |
| Saturated Fatty Acids | ||
| 4:0 Butyric | 0.00 g | |
| 6:0 Caproic | 0.00 g | |
| 8:0 Caprylic | 0.00 g | |
| 10:0 Capric | 0.00 g | |
| 12:0 Lauric | 0.00 g | |
| 14:0 Myristic | 0.00 g | |
| 15:0 Pentadecanoic | 0.00 g | |
| 16:0 Palmitic | 0.08 g | |
| 17:0 Margaric | 0.00 g | |
| 18:0 Stearic | 0.01 g | |
| 20:0 Arachidic | 0.00 g | |
| 22:0 Behenate | 0.00 g | |
| 24:0 Lignoceric | 0.00 g | |
| INDIVIDUAL AMINO ACIDS | ||
| Nutrient | Quantity | DRI/DV (%) |
| Alanine | 0.12 g | |
| Arginine | 0.11 g | |
| Aspartic Acid | 0.27 g | |
| Cysteine | 0.03 g | |
| Glutamic Acid | 0.30 g | |
| Glycine | 0.07 g | |
| Histidine | 0.05 g | |
| Isoleucine | 0.09 g | |
| Leucine | 0.13 g | |
| Lysine | 0.12 g | |
| Methionine | 0.03 g | |
| Phenylalanine | 0.08 g | |
| Proline | 0.10 g | |
| Serine | 0.12 g | |
| Threonine | 0.08 g | |
| Tryptophan | 0.03 g | |
| Tyrosine | 0.05 g | |
| Valine | 0.11 g | |
| OTHER COMPONENTS | ||
| Nutrient | Quantity | DRI/DV (%) |
| Ash | 0.74 g | |
| Natural Acids (Complete) | 0.00 g | |
| Acetic Acid | 0.00 g | |
| Citric Acid | 0.00 g | |
| Lactic Acid | 0.00 g | |
| Malic Acid | 0.00 g | |
| Taurine | — g | |
| Sugar Alcohols (Complete) | 0.00 g | |
| Glycerol | 0.00 g | |
| Inositol | 0.00 g | |
| Mannitol | 0.00 g | |
| Sorbitol | 0.00 g | |
| Xylitol | 0.00 g | |
| Synthetic Sweeteners (Complete) | — mg | |
| Aspartame | — mg | |
| Saccharin | — mg | |
| Alcohol | 0.00 g | |
| Caffeine | 0.00 mg | |
| Notice: The nutrient profiles supplied on this web site are derived from The Food Processor, Model 10.12.0, ESHA Analysis, Salem, Oregon, USA. Among the many 50,000+ meals objects within the grasp database and 163 dietary parts per merchandise, particular nutrient values had been steadily lacking from any specific meals merchandise. We selected the designation “–” to symbolize these vitamins for which no worth was included on this model of the database. |
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