Cauliflower
Description
Cauliflower is a variety of cabbage, Brassica oleracea botrytis with a fleshy, edible head. Cauliflower is very high in vitamin C and vitamin K, and is a fairly good source of potassium.
As a member of the cruciferous vegetable family, cauliflower is believed to play a positive role in preventing stomach cancer and colon cancer.
Available throughout the year with peak season in October and November.
Note: Good quality cauliflower will be white or creamy white with clean, firm, compact curds. Jacket leaves should be fresh and green.
Caloric Content
| 1 | 2 | |
| Calories: | 17 | 15 |
| Protein: | 1.45 | 1.16 gm |
| Carbohydrates: | 3.38 | 2.87 gm |
| Fiber: | .72 | .51 gm |
| Total fats: | .19 | .11 gm |
| Saturated fats: | .030 | .023 gm |
| Unsaturated fats: | .107 | .083 gm |
| Cholesterol: | 0 | 0 mg |
1. Raw - 1/2 cup of 1 inch pieces, 90 grams
2. Boiled, Drained - 1/2 cup 1 inch pieces, 62 grams
Vitamin Content
| 1 | 2 | USRDA | |
| Vitamin A: | 20 | 9 | 5000 IU |
| Thiamine: | .033 | .039 | 1.7 mg |
| Vitamin B-2: | .048 | .032 | 1.7 mg |
| Vitamin B-6: | .079 | .125 | 2.0 mg |
| Vitamin B-12: | 0 | 0 | 6 mcg |
| Biotin: | - | - | 300 mcg |
| Niacin: | .279 | .342 | 20 mg |
| Pantothenic Acid: | .088 | .076 | 10 mg |
| Folic acid: | 36.9 | 31.7 | 400 mcg |
| Vitamin C: | 28.2 | 34.3 | 60 mg |
| Vitamin E: | - | - | 30 IU |
1. Raw - 1/2 cup of 1 inch pieces, 90 grams
2. Boiled, Drained - 1/2 cup 1 inch pieces, 62 grams
Mineral Content
| 1 | 2 | USRDA | |
| Calcium: | 15 | 17 | 1000 mg |
| Copper: | .022 | .056 | 2 mg |
| Iron: | .37 | .26 | 18 mg |
| Magnesium: | 8 | 7 | 400 mg |
| Manganese: | .135 | .110 | n/a mg |
| Phosphorus: | 22 | 22 | 1000 mg |
| Potassium: | 125 | 200 | n/a mg |
| Selenium: | - | - | n/a mcg |
| Sodium: | 16 | 4 | n/a mg |
| Zinc: | .12 | .15 | 15 mg |
1. Raw - 1/2 cup of 1 inch pieces, 90 grams
2. Boiled, Drained - 1/2 cup 1 inch pieces, 62 grams
Amino Acid Content
| 1 | 2 | |
| Tryptophan: | .019 | .016 gm |
| Threonine: | .053 | .042 gm |
| Isoleucine: | .055 | .044 gm |
| Leucine: | .085 | .068 gm |
| Lysine: | .077 | .062 gm |
| Methionine: | .021 | .016 gm |
| Cysteine: | .017 | .014 gm |
| Phenylalanine: | .052 | .042 gm |
| Tyrosine: | .031 | .025 gm |
| Valine: | .073 | .058 gm |
| Arginine: | .070 | .056 gm |
| Histidine: | .030 | .024 gm |
| Alanine: | .077 | .061 gm |
| Aspartic acid: | .170 | .136 gm |
| Glutamic acid: | .194 | .154 gm |
| Glycine: | .047 | .037 gm |
| Proline: | .063 | .050 gm |
| Serine: | .076 | .061 gm |
1. Raw - 1/2 cup of 1 inch pieces, 90 grams
2. Boiled, Drained - 1/2 cup 1 inch pieces, 62 grams
References
Disorga, C. and L. Groll. Nutrition and Cancer Prevention: A Guide to Food Choices. Northern California Cancer Program: Palo Alto. 1981.
Produce Availability & Merchandising Guide. The Packer. 1989.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
United States Department of Agriculture. How To Buy Food For Economy and Quality. Recommendations of the United States Department of Agriculture. Dover: New York. 1975.
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