Cauliflower

You’ll want to include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy cauliflower and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

As with all vegetables be sure not to overcook cauliflower. We suggest Healthy Sautéeing cauliflower rather than the more traditional methods of boiling or steaming, which makes them waterlogged, mushy and lose much of its flavor. Cut cauliflower florets into quarters and let sit for 5 minutes before cooking. For great tasting cauliflower add 1 tsp of turmeric when adding the cauliflower to the skillet.

cauliflower

This chart graphically details the %DV that a serving of Cauliflower provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System.

 

Cauliflower, Cooked
1.00 cup
(124.00 grams)
Calories: 29

Nutrient

DRI/DV

vitamin C

73%

vitamin K

19%

folate

14%

pantothenic acid

13%
vitamin B6

12%

 choline

11%
fiber

11%

omega-3 fats

9%

 manganese

8%

phosphorus

6%

boitin

5%

potassium

5%

protein

5%
vitamin B2

5%

vitamin B1

4%
vitamin B3

3%

magnesium

3%

BASIC MACRONUTRIENTS AND CALORIES
nutrient amount DRI/DV
(%)
Protein 2.28 g 5
Carbohydrates 5.10 g 2
Fat – total 0.56 g
Dietary Fiber 2.68 g 11
Calories 28.52 2
MICRONUTRIENTS
nutrient amount DRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.05 mg 4
Vitamin B2 0.06 mg 5
Vitamin B3 0.51 mg
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 (food) 54.56 mcg
Pantothenic Acid 0.63 mg 13
Vitamin C 54.93 mg 73
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU) 14.88 IU
Vitamin A mcg Retinol Activity 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 International Units (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 International Units (IU) 0.13 IU
Vitamin E mg 0.09 mg
Vitamin K 17.11 mcg 19
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Posted on January 11, 2015, in Nutritional Profile and tagged , , . Bookmark the permalink. Leave a comment.

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