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Califlower Nutrition
the nutritional value of cauliflowers and full cauliflower nutrition information...
The cauliflower is a cruciferous vegetable which contains unique cancer fighting phytonutrients.
Cauliflowers and other cruciferous vegetables (broccoli, cabbage and kale), contain unique antioxidants which are associated with powerful cancer fighting benefits.
Cauliflower nutrition contains a good amount of vitamin C which helps to protect the bodies' cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids in dietary iron absorption.
Cauliflowers also provide a good amount of potassium which helps the nerves and muscles to relax and also maintains the bodies' acid balance. Potassium can also lower the risk of high blood pressure.
One cup of cauliflower contains around 27 calories.
THE FULL NUTRITIONAL VALUE OF CAULIFLOWERS:
Cauliflower, rawRefuse: 61% (Leaf stalks, cores and trimmings)
Scientific Name: Brassica oleracea (Botrytis Group)
NDB No: 11135 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup chopped (1/2" pieces)
-------
107g
| | Proximates
|
|
Water
|
g
|
98.51
|
|
Energy
|
kcal
|
27
|
|
Energy
|
kJ
|
111
|
|
Protein
|
g
|
2.05
|
|
Total lipid (fat)
|
g
|
0.30
|
|
Ash
|
g
|
0.81
|
|
Carbohydrate, by difference
|
g
|
5.32
|
|
Fiber, total dietary
|
g
|
2.1
|
|
Sugars, total
|
g
|
2.04
|
|
Sucrose
|
g
|
0.00
|
|
Glucose (dextrose)
|
g
|
1.01
|
|
Fructose
|
g
|
1.04
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.00
|
|
Galactose
|
g
|
0.00
| | Minerals
|
|
Calcium, Ca
|
mg
|
24
|
|
Iron, Fe
|
mg
|
0.45
|
|
Magnesium, Mg
|
mg
|
16
|
|
Phosphorus, P
|
mg
|
47
|
|
Potassium, K
|
mg
|
320
|
|
Sodium, Na
|
mg
|
32
|
|
Zinc, Zn
|
mg
|
0.29
|
|
Copper, Cu
|
mg
|
0.042
|
|
Manganese, Mn
|
mg
|
0.166
|
|
Fluoride, F
|
mcg
|
1.1
|
|
Selenium, Se
|
mcg
|
0.6
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
51.6
|
|
Thiamin
|
mg
|
0.054
|
|
Riboflavin
|
mg
|
0.064
|
|
Niacin
|
mg
|
0.542
|
|
Pantothenic acid
|
mg
|
0.714
|
|
Vitamin B-6
|
mg
|
0.197
|
|
Folate, total
|
mcg
|
61
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
61
|
|
Folate, DFE
|
mcg_DFE
|
61
|
|
Choline, total
|
mg
|
47.4
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
0
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
0
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
0
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
1
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.09
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.00
|
|
Tocopherol, gamma
|
mg
|
0.21
|
|
Tocopherol, delta
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
16.6
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.068
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.010
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
15:0
|
g
|
0.001
|
|
16:0
|
g
|
0.049
|
|
17:0
|
g
|
0.001
|
|
18:0
|
g
|
0.004
|
|
20:0
|
g
|
0.002
|
|
22:0
|
g
|
0.001
|
|
24:0
|
g
|
0.001
|
|
Fatty acids, total monounsaturated
|
g
|
0.018
|
|
14:1
|
g
|
0.001
|
|
15:1
|
g
|
0.000
|
|
16:1 undifferentiated
|
g
|
0.002
|
|
16:1 c
|
g
|
0.002
|
|
16:1 t
|
g
|
0.000
|
|
17:1
|
g
|
0.000
|
|
18:1 undifferentiated
|
g
|
0.015
|
|
18:1 c
|
g
|
0.015
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
22:1 t
|
g
|
0.000
|
|
24:1 c
|
g
|
0.001
|
|
Fatty acids, total polyunsaturated
|
g
|
0.016
|
|
18:2 undifferentiated
|
g
|
0.009
|
|
18:2 n-6 c,c
|
g
|
0.006
|
|
18:2 CLAs
|
g
|
0.002
|
|
18:2 t not further defined
|
g
|
0.000
|
|
18:3 undifferentiated
|
g
|
0.007
|
|
18:3 n-3 c,c,c (ALA)
|
g
|
0.007
|
|
18:3 n-6 c,c,c
|
g
|
0.000
|
|
18:4
|
g
|
0.000
|
|
20:2 n-6 c,c
|
g
|
0.000
|
|
20:3 undifferentiated
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:3 n-6
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:4
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Fatty acids, total trans
|
g
|
0.000
|
|
Fatty acids, total trans-monoenoic
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
|
|
Phytosterols
|
mg
|
19
| | Amino acids
|
|
Tryptophan
|
g
|
0.021
|
|
Threonine
|
g
|
0.081
|
|
Isoleucine
|
g
|
0.076
|
|
Leucine
|
g
|
0.113
|
|
Lysine
|
g
|
0.232
|
|
Methionine
|
g
|
0.021
|
|
Cystine
|
g
|
0.021
|
|
Phenylalanine
|
g
|
0.070
|
|
Tyrosine
|
g
|
0.055
|
|
Valine
|
g
|
0.134
|
|
Arginine
|
g
|
0.092
|
|
Histidine
|
g
|
0.060
|
|
Alanine
|
g
|
0.124
|
|
Aspartic acid
|
g
|
0.189
|
|
Glutamic acid
|
g
|
0.275
|
|
Glycine
|
g
|
0.076
|
|
Proline
|
g
|
0.076
|
|
Serine
|
g
|
0.092
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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