Cauliflower, raw
Checked by us One serving: 85 g (about ¾ cup chopped) · 19 kcal
Lots of vitamin C and folate.
Nothing to watch for most people.
On warfarin? Keep your vitamin K steady. Worth knowing for some people: uncooked frozen vegetables.
Good for
How we counted this
What one serving (85 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
57 mg in one serving: 63% of the 90 mg a day men need, 76% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- A lot
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
82.5 µg in one serving: 21% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
20 more nutrients below “a lot”
- Some
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.16 mg in one serving: 12% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Some
Vitamin K1
Your blood needs it to clot.
Learn more
13.2 µg in one serving: 11% of the 120 µg a day men need, 15% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
233 mg in one serving: 7% of the 3,400 mg a day men need, 9% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
37.7 mg in one serving: 7% of the 550 mg a day men need, 9% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.8 mg in one serving: 5% of the 16 mg a day men need, 6% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
1.66 g in one serving: 4% of the 38 g a day men need, 7% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.05 mg in one serving: 4% of the 1.3 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.04 mg in one serving: 3% of the 1.2 mg a day men need, 4% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
12.1 mg in one serving: 3% of the 400 mg a day men need, 4% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
1.39 g in one serving: 2% of the 56 g a day men need, 3% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.2 mg in one serving: 2% of the 11 mg a day men need, 3% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
17.3 mg in one serving: 2% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.28 mg in one serving: 4% of the 8 mg a day men need, 2% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.51 µg in one serving: 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
12.8 mg in one serving: 1% of the 1,600 mg a day men need, 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.07 mg in one serving: under 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Checked for cadmium and lead: fine at normal amounts.
You’d need about 7.2 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 1.01 µg
How we got this
A serving a day adds 5.7% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 75% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 15,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 595 g a week, which stays within the 4,300 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 5.7% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
1 other measurement of this food, same verdict
You’d need about 7.2 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 1.02 µg
How we got this
A serving a day adds 5.8% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 75% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 15,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 595 g a week, which stays within the 4,300 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 5.8% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
You’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.8% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.28 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Adds 0.8% to the average adult intake of 35 µg/day, so no cap. The mean of 16 composites from 2000-2018 is also 3.31 µg/kg; the three most recent (2016-2018), at 1.57 µg/kg, give 0.4%. FDA Total Diet Study item 116: none of 27 samples detected, reporting limit 4 µg/kg; at that upper bound a serving carries 0.34 µg, 1.0%.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
1 other measurement of this food, same verdict
You’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 1% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.34 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Companion row: upper bound at the reporting limit adds 1.0%
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
For some people
Don't eat frozen cauliflower uncooked if pregnant, 60+, or immunocompromised (Health Canada listeriosis page names frozen packaged vegetables not cooked per directions as higher-risk)
With warfarin: keep vitamin K intake consistent (label), not avoid. Cauliflower’s vitamin K (SR Legacy phylloquinone raw 15.5, cooked 13.8 µg/100 g; about 13 µg per 85 g raw).
Learn more
Eat a steady amount, not none. This line goes on every food whose serving gives 10% or more of the daily vitamin K; a few foods below that carry it too, where a source names them. One serving here has about 13 µg of vitamin K1.
Worth knowing
No limit applies, so none is rated.
Sugar
1.6 g of sugar in a 85 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 1
Noted for context, or not measured in this food yet.
Shown as context, not rated: 4.9% of the acceptable daily intake (259 mg for 70 kg) per serving; boiling lowers it.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 85 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More vitamin C
Red pepper, raw109 mg in 85 g (this food: 57 mg) · but less folate
Green pepper, raw84.6 mg in 85 g (this food: 57 mg) · but less folate
More folate
Asparagus, cooked127 µg in 85 g (this food: 82.5 µg) · but less vitamin C
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other vegetables we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Turnip greens, cooked- More vitamin K1 (312 µg vs 13.2 µg)
- More vitamin A (324 µg vs 0 µg)
- More vitamin E (1.6 mg vs 0.07 mg)
- Less vitamin C (23.3 mg vs 57 mg)
Kale, cooked- More vitamin K1 (355 µg vs 13.2 µg)
- More omega-3: ALA (286 mg vs 12.8 mg)
- More vitamin A (124 µg vs 0 µg)
- Less vitamin C (15.1 mg vs 57 mg)
Brussels sprouts, cookedMore vitamin K1 (119 µg vs 13.2 µg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Asparagus, cooked
- More vitamin K1 (43 µg vs 13.2 µg)
- More folate (127 µg vs 82.5 µg)
- Less vitamin C (6.55 mg vs 57 mg)
- Turnip greens, cooked
- More vitamin K1 (312 µg vs 13.2 µg)
- More vitamin A (324 µg vs 0 µg)
- More vitamin E (1.6 mg vs 0.07 mg)
- Less vitamin C (23.3 mg vs 57 mg)
Broccoli, cooked- More vitamin K1 (74.9 µg vs 13.2 µg)
- Less vitamin C (34.1 mg vs 57 mg)
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among vegetables, these help most.
Green peas, cooked5.2 g protein · 78 kcal per 100 g- Broccoli, cooked3.1 g protein · 28 kcal per 100 g
- Kale, cooked2.9 g protein · 36 kcal per 100 g
Why some foods aren’t suggested
Left out: Edamame, cooked (not tested for contaminants yet).
Left out: Spinach, cooked (Cadmium: go easy · lots of oxalate, more than its own calcium can bind).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Cauliflower, raw
How the serving was set: 85 g (Health Canada V.1, vegetables without sauce, fresh or frozen)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.015 g | 0.01 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Calcium | 20.35 mg | 17.3 mg | 89.05 mg | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 17 mg | 14.45 mg | 74.39 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| 22 mg | 18.7 mg | 96.27 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2385 | C | |
| Carbohydrate | 4.723 g | 4.01 g | 20.67 g | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| Choline | 44.3 mg | 37.65 mg | 193.85 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Energy | 22.852 kcal | 19.42 kcal | – | FDC Energy (Atwater Specific Factors) used | US food database (USDA Foundation Foods) | – |
| 25 kcal | 21.25 kcal | – | from SR Legacy · not used | US food database (USDA SR Legacy) #169986 | C | |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Fat | 0.238 g | 0.2 g | 1.04 g | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 0.4 g | 0.34 g | 1.75 g | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Fatty acids, total saturated | 0.13 g | 0.11 g | 0.57 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Fibre | 1.948 g | 1.66 g | 8.52 g | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 1.8 g | 1.53 g | 7.88 g | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Folate | 97 µg | 82.45 µg | 424.46 µg | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 55 µg | 46.75 µg | 240.68 µg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Iron | 0.334 mg | 0.28 mg | 1.46 mg | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 0.42 mg | 0.36 mg | 1.84 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Magnesium | 14.2 mg | 12.07 mg | 62.14 mg | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 12 mg | 10.2 mg | 52.51 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Niacin (B3, niacin equivalents) | 0.94 mg | 0.8 mg | 4.11 mg | listed used | Canadian Nutrient File 2026 #2385 | C |
| Phosphorus | 39.69 mg | 33.74 mg | 173.68 mg | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 37 mg | 31.45 mg | 161.91 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Potassium | 274.4 mg | 233.24 mg | 1,200.75 mg | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 252 mg | 214.2 mg | 1,102.73 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Protein | 1.641 g | 1.39 g | 7.18 g | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 2.5 g | 2.13 g | 10.94 g | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Riboflavin (B2) | 0.06 mg | 0.05 mg | 0.26 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 0.09 mg | 0.08 mg | 0.39 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Selenium | 0.6 µg | 0.51 µg | 2.63 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 1 µg | 0.85 µg | 4.38 µg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Sodium | 20 mg | 17 mg | 87.52 mg | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 7 mg | 5.95 mg | 30.63 mg | second database · not used · 2.9× | UK food tables (CoFID 2021) #13-512 | C | |
| Sugars | 1.91 g | 1.62 g | 8.36 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 2.9 g | 2.47 g | 12.69 g | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Thiamin (B1) | 0.05 mg | 0.04 mg | 0.22 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 0.06 mg | 0.05 mg | 0.26 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Vitamin A | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Vitamin B6 | 0.184 mg | 0.16 mg | 0.81 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 0.14 mg | 0.12 mg | 0.61 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Vitamin C | 67.1 mg | 57.03 mg | 293.62 mg | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 56 mg | 47.6 mg | 245.05 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Vitamin E | 0.08 mg | 0.07 mg | 0.35 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 0.09 mg | 0.08 mg | 0.39 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Vitamin K1 | 15.5 µg | 13.18 µg | 67.83 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 31 µg | 26.35 µg | 135.65 µg | second database · not used · 2× | UK food tables (CoFID 2021) #13-512 | C | |
| Water | 92.72 g | 78.81 g | 405.73 g | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 91.1 g | 77.43 g | 398.65 g | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Zinc | 0.234 mg | 0.2 mg | 1.03 mg | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 0.3 mg | 0.26 mg | 1.31 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Copper | 0.024 mg | 0.02 mg | 0.11 mg | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 0.03 mg | 0.03 mg | 0.13 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Energy (Atwater general) | 27.592 kcal | 23.45 kcal | 120.74 kcal | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| Energy (Atwater specific) | 22.852 kcal | 19.42 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| Nitrogen | 0.263 g | 0.22 g | 1.15 g | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| Ash | 0.679 g | 0.58 g | 2.97 g | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| Sucrose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Glucose | 0.94 g | 0.8 g | 4.11 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Fructose | 0.97 g | 0.82 g | 4.24 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Maltose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Energy | 104 kj | 88.4 kj | 455.09 kj | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Galactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Fluoride, F | 1 µg | 0.85 µg | 4.38 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Tocopherol, gamma | 0.2 mg | 0.17 mg | 0.88 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Folate, food | 57 µg | 48.45 µg | 249.43 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 5-methyl tetrahydrofolate (5-MTHF) | 73 µg | 62.05 µg | 319.44 µg | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| Folate, DFE | 57 µg | 48.45 µg | 249.43 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Tryptophan | 0.02 g | 0.02 g | 0.09 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Threonine | 0.076 g | 0.06 g | 0.33 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Isoleucine | 0.071 g | 0.06 g | 0.31 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Leucine | 0.106 g | 0.09 g | 0.46 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Lysine | 0.217 g | 0.18 g | 0.95 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Methionine | 0.02 g | 0.02 g | 0.09 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Cystine | 0.02 g | 0.02 g | 0.09 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Phenylalanine | 0.065 g | 0.06 g | 0.28 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Tyrosine | 0.051 g | 0.04 g | 0.22 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Valine | 0.125 g | 0.11 g | 0.55 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Arginine | 0.086 g | 0.07 g | 0.38 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Histidine | 0.056 g | 0.05 g | 0.25 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Alanine | 0.116 g | 0.1 g | 0.51 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Aspartic acid | 0.177 g | 0.15 g | 0.77 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Glutamic acid | 0.257 g | 0.22 g | 1.12 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Glycine | 0.071 g | 0.06 g | 0.31 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Proline | 0.071 g | 0.06 g | 0.31 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Serine | 0.086 g | 0.07 g | 0.38 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| SFA 10:0 | 0.018 g | 0.02 g | 0.08 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| SFA 14:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| SFA 16:0 | 0.093 g | 0.08 g | 0.41 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| SFA 18:0 | 0.009 g | 0.01 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| SFA 20:0 | 0.003 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| MUFA 18:1 | 0.027 g | 0.02 g | 0.12 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 18:2 | 0.016 g | 0.01 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 18:3 | 0.015 g | 0.01 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| SFA 22:0 | 0.002 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| MUFA 14:1 | 0.002 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| MUFA 16:1 | 0.003 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Phytosterols | 18 mg | 15.3 mg | 78.77 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Fatty acids, total monounsaturated | 0.034 g | 0.03 g | 0.15 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Fatty acids, total polyunsaturated | 0.031 g | 0.03 g | 0.14 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| SFA 15:0 | 0.002 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| SFA 17:0 | 0.001 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| SFA 24:0 | 0.002 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| TFA 16:1 t | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| TFA 22:1 t | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| TFA 18:2 t not further defined | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 18:2 CLAs | 0.003 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| MUFA 24:1 c | 0.002 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| MUFA 16:1 c | 0.003 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| MUFA 18:1 c | 0.027 g | 0.02 g | 0.12 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 18:2 n-6 c,c | 0.013 g | 0.01 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| MUFA 22:1 c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| MUFA 17:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Fatty acids, total trans-monoenoic | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Fatty acids, total trans-polyenoic | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.015 g | 0.01 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 20:3 n-3 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 20:3 n-6 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| PUFA 22:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Lactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Lutein + zeaxanthin | 1 µg | 0.85 µg | 4.38 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| Manganese | 0.141 mg | 0.12 mg | 0.62 mg | listed used | US food database (USDA Foundation Foods) #2685573 | C |
| 0.13 mg | 0.11 mg | 0.57 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Niacin (B3, preformed) | 0.507 mg | 0.43 mg | 2.22 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 0.6 mg | 0.51 mg | 2.63 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Pantothenic acid (B5) | 0.667 mg | 0.57 mg | 2.92 mg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 1.04 mg | 0.88 mg | 4.55 mg | second database · not used | UK food tables (CoFID 2021) #13-512 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169986 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-512 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · A daily serving adds 5.7% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 5.8% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · A
- Lead · Nothing to watch: doesn’t double average intake · Adds 0.8% to the average adult intake of 35 µg/day, so no cap. The mean of 16 composites from 2000-2018 is also 3.31 µg/kg; the three most recent (2016-2018), at 1.57 µg/kg, give 0.4%. FDA Total Diet Study item 116: none of 27 samples detected, reporting limit 4 µg/kg; at that upper bound a serving carries 0.34 µg, 1.0%. · Health Canada Total Diet Study, trace elements · A
- Lead · Nothing to watch: doesn’t double average intake · Companion row: upper bound at the reporting limit adds 1.0% · US FDA Total Diet Study (2018–2020) · A
- Nitrate · Context · Shown as context, not rated: 4.9% of the acceptable daily intake (259 mg for 70 kg) per serving; boiling lowers it. · EFSA 2008 · A
- Uncooked frozen vegetables · Worth knowing · Don't eat frozen cauliflower uncooked if pregnant, 60+, or immunocompromised (Health Canada listeriosis page names frozen packaged vegetables not cooked per directions as higher-risk) · Health Canada 2026 · A
- Vitamin K and warfarin · Worth knowing · With warfarin: keep vitamin K intake consistent (label), not avoid. Cauliflower’s vitamin K (SR Legacy phylloquinone raw 15.5, cooked 13.8 µg/100 g; about 13 µg per 85 g raw). · Warfarin product label · A
Oxalate, phytate and gut-tolerance measurements
- fodmap fructan: standard deviation 0.01; portion 120 g = 0.11 g g/100 g · fresh weight · not stated (composite; methods say 'cooked, baked, or fried' then dried) · grade A · Ferjancic 2024
- fodmap fructan: 0.9 g/100 g · dry matter (dry matter 11.4 +/- 1.4 g/100 g fresh) · raw cauliflower, washed, cubed, freeze-dried · grade A · Kalala 2017
- fodmap gos: not detected g/100 g · g/100 g fresh weight (the paper expresses results as g per 100 g fresh weight of edible sample) · fresh market sample, edible part dried at 50 C in a vacuum oven then extracted (raw, not cooked) · grade B · Jovanovic 2014
- fodmap mannitol: at least 1.5 (secondary relay of a blocked primary) g/100 g · not stated · not stated · grade C · Lindqvist 2021
- fodmap mannitol: 1.98 g/100 g · g/100 g fresh weight (the paper expresses results as g per 100 g fresh weight of edible sample) · fresh market sample, edible part dried at 50 C in a vacuum oven then extracted (raw, not cooked) · grade B · Jovanovic 2014
- histamine: not detected (n = 3) mg/kg · fresh weight (as sold) · not stated (Spanish market products) · grade A · Sanchezperez 2018
- histamine: white 'Forata' florets; other genotypes 0.06 (green), 0.09 (purple), 0.46 (yellow) µg/g · dry weight · raw florets (lyophilised) · grade A · Diamante 2019
- histamine: mean 0.06 · standard deviation 0.0 · n=3 subsamples µg/g · DRY weight (freeze-dried florets) · raw florets (washed, 100 mg/L hypochlorite dip, lyophilised) · grade B · Diamante 2019
- histamine: mean 0.46 · standard deviation 0.02 · n=3 subsamples µg/g · DRY weight (freeze-dried florets) · raw florets (washed, 100 mg/L hypochlorite dip, lyophilised) · grade B · Diamante 2019
- histamine: mean 0.09 · standard deviation 0.0 · n=3 subsamples µg/g · DRY weight (freeze-dried florets) · raw florets (washed, 100 mg/L hypochlorite dip, lyophilised) · grade B · Diamante 2019
- oxalate soluble: not detected (below quantification limit 3) mg/100 g · fresh weight · raw · grade B · Judprasong 2006
- oxalate soluble: 0.3 mg/100 g · fresh weight · raw · grade B · Honow 2002
- oxalate soluble: not detected mg/100 g · fresh weight · raw · grade B · Santamaria 1999
- oxalate total: 27 mg/100 g · fresh weight · raw · grade B · Judprasong 2006
- oxalate total: 0.4 mg/100 g · fresh weight · raw · grade B · Honow 2002
- oxalate total: less than 10 mg/100 g · fresh weight · not stated · grade B · Ruan 2013
Sources
- Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - Diamante MS, Borges CV, da Silva MB, Minatel IO, Corrêa CR, Gomez Gomez HA, Lima GPP. Bioactive Amines Screening in Four Genotypes of Thermally Processed Cauliflower. Antioxidants (Basel) 2019;8(8):311 (PMC6720569) · doi:10.3390/antiox8080311 · PMID 31443317
diamante2019· full text read · CC BY 4.0 - EFSA CONTAM Panel (2008) Nitrate in vegetables. EFSA Journal 689 · doi:10.2903/j.efsa.2008.689
efsa-2008-nitrate· full text read · EFSA Journal: CC BY-ND 4.0 - US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Ferjancic B et al. 2024, Fructan content in most commonly consumed Slovenian foods, Front Nutr (PMC11327153)
ferjancic2024· full text read · CC BY 4.0 - Public Health Agency of Canada, Listeria (listeriosis): Spread, prevention and risks (page details 2026-01-14)
hc-listeriosis-2026· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Hönow R, Hesse A. Comparison of extraction methods for the determination of soluble and total oxalate in foods by HPLC-enzyme-reactor. Food Chem 2002;78:511-521 · doi:10.1016/S0308-8146(02)00212-1
honow2002· abstract only · Publisher copyright (journal article) - Jovanovic-Malinovska R, Kuzmanova S, Winkelhausen E. Oligosaccharide profile in fruits and vegetables as sources of prebiotics and functional foods. Int J Food Prop 2014;17(5):949-965. · doi:10.1080/10942912.2012.680221
jovanovic-malinovska-2014-ijfp· full text read · publisher copyright - Judprasong K, Charoenkiatkul S, Sungpuag P, Vasanachitt K, Nakjamanong Y (2006) Total and soluble oxalate contents in Thai vegetables, cereal grains and legume seeds and their changes after cooking. J Food Compos Anal 19:340-347 · doi:10.1016/j.jfca.2005.04.002
judprasong2006· abstract only · publisher copyright - Kalala G, Kambashi B, Everaert N, Beckers Y, Richel A, Pachikian B, Neyrinck AM, Delzenne NM, Bindelle J. Characterization of fructans and dietary fibre profiles in raw and steamed vegetables. Int J Food Sci Nutr 2018;69:682-689 (online 2017). · doi:10.1080/09637486.2017.1412404 · PMID 29252035
kalala-2017-ijfsn· full text read · publisher copyright (not stated open) - Lindqvist HM, Rådjursöga M, Torstensson T, Jansson L, Ellegård L, Winkvist A. Urine Metabolite Profiles and Nutrient Intake Based on 4-Day Weighed Food Diary in Habitual Vegans, Vegetarians, and Omnivores. J Nutr 2021;151:30-39 (PMC7779212) · doi:10.1093/jn/nxaa019 · PMID 32047921
lindqvist2021· full text read · CC BY (PMC open access) - Ruan QY, Zheng XQ, Chen BL, Xiao Y, Peng XX, Leung DWM, Liu EE. Determination of total oxalate contents of a great variety of foods commonly available in Southern China using an oxalate oxidase prepared from wheat bran. J Food Compos Anal 2013;32(1):6-11 · doi:10.1016/j.jfca.2013.08.002
ruan2013· abstract only · Publisher copyright (journal article) - Sánchez-Pérez S et al. 2018, Foods 7:205, Table 1 (histamine in plant foods; PMC6306728)
sanchezperez2018· full text read · CC BY 4.0 - Santamaria P, Elia A, Serio F, Todaro E. A survey of nitrate and oxalate content in fresh vegetables. J Sci Food Agric 1999;79:1882-1888 · doi:10.1002/(SICI)1097-0010(199910)79:13<1882::AID-JSFA450>3.0.CO;2-D
santamaria1999· abstract only · Publisher copyright (journal article) - Warfarin product monograph / label: keep vitamin K intake consistent
warfarin-label· page · Product label (manufacturer copyright)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.