cauliflower

IMG_8772_cauliflower-1024x830

PRIMARY MICRO NUTRIENTS Vit K, Vit C
SECONDARY MICRO NUTRIENTS Potassium, Phosphorus, B Vitamins and Boron
NUTRITIONAL HIGHLIGHTS and NOTES Anti-Cancer
FUNCTIONAL BENEFITS Cancer prevention – particularly colon, prostate, lung and breast cancer
PHYTONUTRIENTS Glucosinolates – improve anti-oxidant defence (stopping enzymes from activating cancer causing agents) and improving body’s ability to detoxify and eliminate harmful chemicals and hormones (increasing the activity of enzymes that disable and eliminate carcinogens)
PLANT FAMILY Brasilica, Cruciferous. Related to: Arugula, Broccoli, Brussel sprouts, Cabbage, Collards, Mustard, Kale, Radishes, Rutabaga, Turnips, Watercress
DANGERS Goitrogens (Thyroid hormones); Oxalates (Calcium binding and Kidney stones))
RDA Cauliflower, cooked, boiled, drained, without salt % RDA
Nutrient Unit per 100g
Water g 93
Energy kcal 23
Protein g 1.84
Total lipid (fat) g 0.45
Carbohydrate, by difference g 4.11
Fiber, total dietary g 2.3
Sugars, total g 2.08
Minerals
Calcium, Ca mg 1000 16 1.6%
Iron, Fe mg 8 0.32 4.0%
Magnesium, Mg mg 420 9 2.1%
Phosphorus, P mg 700 32 4.6%
Potassium, K mg 470 142 30.2%
Sodium, Na mg 15
Zinc, Zn mg 11 0.17 1.5%
Copper, Cu mg 0.9 0.018 2.0%
Manganese, Mn mg 2.3 0.132 5.7%
Selenium, Se µg 55 0.6 1.1%
Vitamins
Vitamin C, total ascorbic acid mg 90 44.3 49.2%
Thiamin mg 1.2 0.042 3.5%
Riboflavin mg 1.3 0.052 4.0%
Niacin mg 16 0.41 2.6%
Pantothenic acid mg 5 0.508 10.2%
Vitamin B-6 mg 1.7 0.173 10.2%
Folate, total µg 400 44 11.0%
Choline, total mg 39.1
Betaine mg 0.1
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 12 0.2%
Vitamin E, total mg 15 0.07 0.5%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 13.8 11.5%

The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations: http://fnic.nal.usda.gov/fnic/interactiveDRI/. Using this link you can make your own calculationsNotes:

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Online database of the World’s Healthiest Foods: http://www.whfoods.com/index.php

Online nutrient breakdown of foods: http://nutritiondata.self.com/

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