99

Green Cauliflower

Cauliflower, Green, Raw has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin C and Vitamin K.

The food contains 6.23g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 2.95 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 99, for Cauliflower, Green, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein30%
 Calories from Fat7%
 Calories from Carbs63%

Why this is good for you

  • Very high in Vitamin C
  • High in Vitamin K
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A155 IU3.1%Mid 40%Average
Retinol0 mcg
Retinol Activity Equivalent8 mcg
Alpha Carotene0 mcg
Beta Carotene93 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin42 mcg
Vitamin C88.1 mg146.8%Top 10%Very High
Vitamin E0.04 mg0.13%Bottom 30%Low
Vitamin K20.2 mcg25.3%Top 30%High
Thiamin0.08 mg5.3%Mid 40%Average
Riboflavin0.1 mg6%Mid 40%Average
Niacin0.73 mg3.7%Mid 40%Average
Vitamin B60.22 mg11.1%Mid 40%Average
Folate57 mcg14.3%Top 30%High
Food Folate57 mcg
Folic Acid0 mcg
Dietary Folate Equivalents57 mcg
Vitamin B120 mcg
Pantothenic Acid0.7 mg7%Top 30%High
Choline57.1 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium33 mg3.3%Mid 40%Average
Iron0.73 mg4.1%Mid 40%Average
Magnesium20 mg5%Mid 40%Average
Phosphorus62 mg6.2%Bottom 30%Low
Potassium300 mg8.6%Mid 40%Average
Sodium23 mg1%Bottom 30%Low
Zinc0.64 mg4.3%Mid 40%Average
Copper0.04 mg2%Bottom 30%Low
Manganese0.25 mg12.3%Mid 40%Average
Selenium0.6 mcg0.86%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate6.2 g2.1%Mid 40%Average
Dietary Fiber3.2 g12.8%Top 30%High
Starch0 g
Sugars3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein3 g5.9%Bottom 30%Low
Tryptophan39 mg
Threonine107 mg
Isoleucine112 mg
Leucine172 mg
Lysine158 mg
Methionine42 mg
Cystine34 mg
Phenylalanine105 mg
Tyrosine64 mg
Valine148 mg
Arginine142 mg
Histidine59 mg
Alanine156 mg
Aspartic Acid345 mg
Glutamic Acid393 mg
Glycine95 mg
Proline127 mg
Serine154 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.3 g0.46%Bottom 30%Low
Saturated Fat0.05 g0.23%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids104 mg
Total Omega 6 Fatty Acids29 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water89.8 g
Ash0.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 31 Calories from Fat 3

% Daily Value *

Total Fat 0.3 g 0.46%

Saturated Fat 0.05 g 0.23%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 23 mg 1%

Total Carbohydrates 6.2 g 2.1%

Dietary Fiber 3.2 g12.8%

Sugars 3 g

Protein 3 g 5.9%

Vitamin A 3.1% Vitamin C 146.8%

Calcium 3.3% Iron 4.1%

*Based on a 2000 Calorie diet

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