Cauliflower

Cauliflower

Cauliflower, like broccoli, is a member of the cruciferous family of vegetables.

While broccoli opens outward to sprout bunches of green florets, cauliflower forms a compact head of undeveloped white flower buds. Because it is surrounded by leaves that protect it from sunlight, the flower buds never develop chlorophyll, giving cauliflower its white color.

Along with vitamin C, cauliflower also contains powerful cancer-fighting glucosinolates and dithiolthiones.

Estimated Glycemic Load=2
Antioxidant Score* (ORAC)=829 and 620

* Raw (829) and cooked (620)

The Benefits

*Excellent Source of: Vitamin C, Vitamin K
*Good Source of: Fiber, Vitamin B6, Folate
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Corn, No Yeast, No Peanuts, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains

Selecting and Storing

Select clean, firm, compact heads that are white or creamy white. Any leaves that remain should be crisp and green. Avoid heads with major spots, speckles, bruises, or loose, open floret clusters. Refrigerate cauliflower in the crisper, where it will keep for up to five days.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) CAULIFLOWER,RAW

OMEGA-6 / OMEGA-3 RATIO: 0.35

Calories: 25

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.1 g	*
Saturated Fat	0.02 g	*
Monosaturated Fat	0.01 g	*
Polyunsaturated Fat	0.05 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	37 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	5.3 g	*
Sugars	2.4 g	*
Fiber	2.5 g	*
Protein	2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	13 IU	0%
Vitamin C	46.4mg	77%
Vitamin D	0 IU	0%
Vitamin E	0.08 IU	0%
Vitamin B6	0.22 mg	11%
Vitamin B12	0 mcg	0%
Vitamin K	16 mg	20%
Folate	57 mcg	14%
Niacin	0 mg	0%
Riboflavin	0.06 mg	4%
Thiamin	0.06 mg	4%
MINERALS
Calcium	22 mg	2%
Copper	0 mg	0%
Iron	0.44 mg	2%
Magnesium	15 mg	4%
Manganese	0.16 mg	8%
Phosphorous	44 mg	4%
Potassium	303 mg	9%
Selenium	0.6 mcg	1%
Sodium	30 mg	1%
Zinc	0.28 mg	2%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	8 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	33 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).