Cauliflower, Green, Raw
Serving Size 1 head, large (6-7" dia)
Nutritional Value and Analysis
Cauliflower, Green, Raw with a serving size of 1 head, large (6-7" dia) has a total of 158.41 calories with 1.53 grams of fat. The serving size is equivalent to 511 grams of food and contains 13.77 calories from fat. This item is classified as vegetables and vegetable products foods.
This food is a good source of fiber, potassium, manganese, vitamin c, thiamin, riboflavin, pantothenic acid, vitamin b-6, folate, choline, vitamin k, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, lysine, valine and histidine but is high in sugars. Cauliflower, Green, Raw is a low fat food because it contains less than 3 grams of fat per serving.
Sugars 62% of DV
A serving of 511 grams of cauliflower, green, raw has 62% of the recommended daily intake of sugars.
Fiber 65% of DV
A serving of 511 grams of cauliflower, green, raw has 65% of the recommended daily needs of fiber.
Potassium 33% of DV
A serving of 511 grams of cauliflower, green, raw has 33% of the recommended daily needs of potassium.
Manganese 55% of DV
A serving of 511 grams of cauliflower, green, raw has 55% of the recommended daily needs of manganese.
Vitamin C 750% of DV
A serving of 511 grams of cauliflower, green, raw has 750% of the recommended daily needs of vitamin c.
Thiamin 34% of DV
A serving of 511 grams of cauliflower, green, raw has 34% of the recommended daily needs of thiamin.
Riboflavin 40% of DV
A serving of 511 grams of cauliflower, green, raw has 40% of the recommended daily needs of riboflavin.
Pantothenic Acid 71% of DV
A serving of 511 grams of cauliflower, green, raw has 71% of the recommended daily needs of pantothenic acid.
Vitamin B-6 66% of DV
A serving of 511 grams of cauliflower, green, raw has 66% of the recommended daily needs of vitamin b-6.
Folate 73% of DV
A serving of 511 grams of cauliflower, green, raw has 73% of the recommended daily needs of folate.
Choline 53% of DV
A serving of 511 grams of cauliflower, green, raw has 53% of the recommended daily needs of choline.
Vitamin K 86% of DV
A serving of 511 grams of cauliflower, green, raw has 86% of the recommended daily needs of vitamin k.
Folate 73% of DV
A serving of 511 grams of cauliflower, green, raw has 73% of the recommended daily needs of folate.
Folate, DFE 73% of DV
A serving of 511 grams of cauliflower, green, raw has 73% of the recommended daily needs of folate, dfe.
Tryptophan 61% of DV
A serving of 511 grams of cauliflower, green, raw has 61% of the recommended daily needs of tryptophan.
Threonine 42% of DV
A serving of 511 grams of cauliflower, green, raw has 42% of the recommended daily needs of threonine.
Isoleucine 46% of DV
A serving of 511 grams of cauliflower, green, raw has 46% of the recommended daily needs of isoleucine.
Leucine 31% of DV
A serving of 511 grams of cauliflower, green, raw has 31% of the recommended daily needs of leucine.
Lysine 33% of DV
A serving of 511 grams of cauliflower, green, raw has 33% of the recommended daily needs of lysine.
Valine 49% of DV
A serving of 511 grams of cauliflower, green, raw has 49% of the recommended daily needs of valine.
Histidine 33% of DV
A serving of 511 grams of cauliflower, green, raw has 33% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 1 head, large (6-7" dia) (511 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 158.41 | Calories from Fat 14 | |
| % Daily Value* | ||
| Total Fat 1.5g | 2% | |
| Saturated Fat 0.2g | 1% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 117.5mg | 5% | |
| Total Carbohydrate 31.1g | 10% | |
| Dietary Fiber 16.4g | 65% | |
| Sugars 15g | ||
| Protein 15g | ||
| Vitamin A 16% | Vitamin C 750% |
| Calcium 13% | Iron 21% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 792.05 IU | 16% | |
| → Vitamin A, RAE | 40.88 µg | 5% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 475.23 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 214.62 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 1.13 mg | 66% | |
| Vitamin C | 450.19 mg | 750% | |
| Vitamin D | 0 IU | 0% | |
| Vitamin E | 0.2 mg | 1% | |
| Vitamin K | 103.22 µg | 86% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 31.12 g | 10% | |
| Sugars | 15.48 g | 62% | |
| Fiber | 16.35 g | 65% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 1.53 g | 2% | |
| Saturated Fats | 0.24 g | 1% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0 g | - | |
| → Palmitic Acid | 0.19 g | - | |
| → Stearic Acid | 0.02 g | - | |
| Monounsaturated Fats | 0.14 g | - | |
| → Palmitoleic Acid | 0.02 g | - | |
| → Oleic Acid | 0.12 g | - | |
| → Gadoleic Acid | 0.01 g | - | |
| → Erucic Acid | 0.01 g | - | |
| Polyunsaturated Fats | 0.68 g | - | |
| → Linolenic Acid (18:2) | 0.15 g | - | |
| → Linolenic Acid (18:3) | 0.53 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 0 g | 0% |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 15.07 g | 30% | |
| → Alanine | 0.8 g | - | |
| → Arginine | 0.73 g | - | |
| → Aspartic acid | 1.76 g | - | |
| → Cystine | 0.17 g | - | |
| → Glutamic acid | 2.01 g | - | |
| → Glycine | 0.49 g | - | |
| → Histidine | 0.3 g | 33% | |
| → Isoleucine | 0.57 g | 46% | |
| → Leucine | 0.88 g | 31% | |
| → Lysine | 0.81 g | 33% | |
| → Methionine | 0.21 g | 17% | |
| → Phenylalanine | 0.54 g | 25% | |
| → Proline | 0.65 g | - | |
| → Serine | 0.79 g | - | |
| → Threonine | 0.55 g | 42% | |
| → Tryptophan | 0.2 g | 61% | |
| → Tyrosine | 0.33 g | 14% | |
| → Valine | 0.76 g | 49% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 168.63 mg | 13% | |
| Copper | 0.21 mg | 23% | |
| Iron | 3.73 mg | 21% | |
| Magnesium | 102.2 mg | 24% | |
| Manganese | 1.26 mg | 55% | |
| Phosphorus | 316.82 mg | 25% | |
| Potassium | 1533 mg | 33% | |
| Selenium | 3.07 µg | 6% | |
| Sodium | 117.53 mg | 5% | |
| Zinc | 3.27 mg | 30% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 0 mg | 0% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Cauliflower, Green, Raw with 158.41calories? A brisk walk for 34 minutes, jogging for 16 minutes, or hiking for 26 minutes will help your burn off the calories in cauliflower, green, raw.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 33 minutes |
| Dancing | 29 minutes |
| Golfing | 29 minutes |
| Hiking | 26 minutes |
| Light Gardening | 29 minutes |
| Stretching | 53 minutes |
| Walking - 3.5 mph | 34 minutes |
| Weight Training - light workout | 44 minutes |
| Aerobics | 20 minutes |
| Basketball | 22 minutes |
| Bicycling - 10 mph or more | 16 minutes |
| Running - 5 mph | 16 minutes |
| Swimming | 19 minutes |
| Walking - 4.5 mph | 21 minutes |
| Weight Training - vigorous workout | 22 minutes |
Similar Food Items to Cauliflower, Green, Raw
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Broccoli, Chinese, Cooked | 22 | 0.72g | 1.14g | 3.81g |
| Carrots, Baby, Raw | 35 | 0.13g | 0.64g | 8.24g |
| Cauliflower, Green, Cooked, No Salt Added | 32 | 0.31g | 3.04g | 6.28g |
| Cauliflower, Green, Cooked, With Salt | 32 | 0.31g | 3.04g | 6.28g |
| Hearts Of Palm, Canned | 28 | 0.62g | 2.52g | 4.62g |
| Nopales, Cooked, Without Salt | 15 | 0.05g | 1.35g | 3.28g |
| Nopales, Raw | 16 | 0.09g | 1.32g | 3.33g |
| Peppers, Hot Chile, Sun-dried | 324 | 5.81g | 10.58g | 69.86g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium