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Nutritional Facts: Mashed Cauliflower

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 head (588g)
cauliflower
1 large (369g)
russet potatoes
3 (9g)
garlic cloves
1 to taste (0g)
water
1/2 cup (114g)
butter
1 to taste (0g)
salt
1 to taste (0g)
pepper
Total 1 serving
Alanine (g) 0.7 0.2 0.0 n/a 0.0 n/a n/a 1 0
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Arginine (g) 0.5 0.4 0.1 n/a 0.0 n/a n/a 1 0
Ash (g) 4.5 4.0 0.1 n/a 2.4 n/a n/a 11 3
Aspartic acid (g) 1.0 1.7 0.0 n/a 0.1 n/a n/a 3 1
Beta-sitosterol n/a n/a n/a n/a 4.5 n/a n/a 5 1
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Calcium (mg) 129.4 44.3 16.3 n/a 27.2 n/a n/a 217 54
Calories 147.0 284.1 13.4 n/a 813.8 n/a n/a 1,258 315
Calories (kj) 611.5 1,184.5 56.1 n/a 3,403.9 n/a n/a 5,256 1,314
Campesterol n/a n/a n/a n/a 0.0 n/a n/a 0 0
Carbohydrates (g) 29.2 64.5 3.0 n/a 0.1 n/a n/a 97 24
Cholesterol (mg) 0.0 0.0 0.0 n/a 244.0 n/a n/a 244 61
Copper (mg) 0.2 0.4 0.0 n/a 0.0 n/a n/a 1 0
Cystine (g) 0.1 0.1 0.0 n/a 0.0 n/a n/a 0 0
Dietary Fiber (g) 11.8 8.1 0.2 n/a 0.0 n/a n/a 20 5
Folate (mcg) 335.2 59.0 0.3 n/a 3.4 n/a n/a 398 99
Folate, DFE (mcg) 335.2 59.0 0.3 n/a 3.4 n/a n/a 398 99
Folate, food (mcg) 335.2 59.0 0.3 n/a 3.4 n/a n/a 398 99
Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Fructose (g) 5.7 1.0 n/a n/a n/a n/a n/a 7 2
Galactose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 5.5 1.2 n/a n/a n/a n/a n/a 7 2
Glutamic acid (g) 1.5 1.3 0.1 n/a 0.2 n/a n/a 3 1
Glycine (g) 0.4 0.2 0.0 n/a 0.0 n/a n/a 1 0
Histidine (g) 0.3 0.1 0.0 n/a 0.0 n/a n/a 0 0
Iron (mg) 2.5 2.9 0.2 n/a 0.0 n/a n/a 6 1
Isoleucine (g) 0.4 0.2 0.0 n/a 0.1 n/a n/a 1 0
Lactose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.6 0.4 0.0 n/a 0.1 n/a n/a 1 0
Lysine (g) 1.3 0.4 0.0 n/a 0.1 n/a n/a 2 0
Magnesium (mg) 88.2 84.9 2.3 n/a 2.3 n/a n/a 178 44
Maltose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.9 0.6 0.2 n/a 0.0 n/a n/a 2 0
Methionine (g) 0.1 0.1 0.0 n/a 0.0 n/a n/a 0 0
Monounsaturated Fat (g) 0.1 0.0 0.0 n/a 23.9 n/a n/a 24 6
Niacin (mg) 3.0 3.9 0.1 n/a 0.0 n/a n/a 7 2
Pantothenic acid (mg) 3.9 1.1 0.1 n/a 0.1 n/a n/a 5 1
Phenylalanine (g) 0.4 0.3 0.0 n/a 0.0 n/a n/a 1 0
Phosphorus (mg) 258.7 210.3 13.8 n/a 27.2 n/a n/a 510 128
Phytosterols (mg) 105.8 18.5 n/a n/a n/a n/a n/a 124 31
Polyunsaturated Fat (g) 0.1 0.2 0.0 n/a 3.5 n/a n/a 4 1
Potassium (mg) 1,758.1 1,553.5 36.1 n/a 27.2 n/a n/a 3,375 844
Proline (g) 0.4 0.2 0.0 n/a 0.1 n/a n/a 1 0
Protein (g) 11.3 7.5 0.6 n/a 1.0 n/a n/a 20 5
Retinol (mcg) 0.0 0.0 0.0 n/a 761.6 n/a n/a 762 190
Riboflavin (mg) 0.4 0.1 0.0 n/a 0.0 n/a n/a 1 0
Saturated Fat (g) 0.4 0.1 0.0 n/a 58.3 n/a n/a 59 15
Selenium (mcg) 3.5 1.1 1.3 n/a 1.1 n/a n/a 7 2
Serine (g) 0.5 0.3 0.0 n/a 0.1 n/a n/a 1 0
Sodium (mg) 176.4 22.1 1.5 n/a 810.4 n/a n/a 1,010 253
Starch n/a 57.0 n/a n/a n/a n/a n/a 57 14
Stigmasterol n/a n/a n/a n/a 0.0 n/a n/a 0 0
Sucrose (g) 0.0 0.6 n/a n/a n/a n/a n/a 1 0
Sugar (g) 11.2 2.9 0.1 n/a 0.1 n/a n/a 14 4
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Thiamin (mg) 0.3 0.3 0.0 n/a 0.0 n/a n/a 1 0
Threonine (g) 0.4 0.2 0.0 n/a 0.0 n/a n/a 1 0
Tocopherol, alpha (mg) 0.5 0.0 0.0 n/a 2.6 n/a n/a 3 1
Tocopherol, beta (mg) 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 1.2 0.0 n/a n/a 0.0 n/a n/a 1 0
Total Fat (g) 1.6 0.3 0.0 n/a 92.1 n/a n/a 94 24
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a 3.4 n/a n/a 3 1
TransFatty acids (g) 0.0 n/a n/a n/a 3.7 n/a n/a 4 1
Tryptophan (g) 0.1 0.1 0.0 n/a 0.0 n/a n/a 0 0
Tyrosine (g) 0.3 0.2 0.0 n/a 0.0 n/a n/a 1 0
Valine (g) 0.7 0.4 0.0 n/a 0.1 n/a n/a 1 0
Vitamin A, IU (IU) 0.0 7.4 0.8 n/a 2,836.4 n/a n/a 2,845 711
Vitamin A, RAE (mcg) 0.0 0.0 0.0 n/a 776.3 n/a n/a 776 194
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a 0.2 n/a n/a 0 0
Vitamin B-6 (mg) 1.1 1.1 0.1 n/a 0.0 n/a n/a 2 1
Vitamin C (mg) 283.4 72.7 2.8 n/a 0.0 n/a n/a 359 90
Vitamin D (IU) 0.0 0.0 0.0 n/a 68.1 n/a n/a 68 17
Water (g) 541.4 292.8 5.3 n/a 18.0 n/a n/a 857 214
Zinc (mg) 1.6 1.1 0.1 n/a 0.1 n/a n/a 3 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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