Vitamin C: 107% of the Daily Value (DV) Potassium: 35% of the DV. Magnesium: 18% of the DV.
It contains some of almost every nutrient you need
Putting aside the more obvious vitamins B, C, and K, the cruciferous vegetable is an excellent source of folate, potassium, magnesium, phosphorous, and more, all minerals you need to maintain overall health.
Leafy greens. Leafy greens are highly nutritious and many types are loaded with magnesium. Leafy greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens, and mustard greens. For instance, a 1-cup (180-g) serving of cooked spinach has 158 mg of magnesium, or 37% of the DV ( 44 ) ...
As far as nutrition goes, cauliflower is high in vitamin C and a good source of folate. It's fat free and cholesterol free and also is low in sodium content. Additionally, cauliflower contains only 25 calories in 1/6 of a medium head.
Magnesium deficiency in healthy people is rare but it can be caused by: a poor diet (especially in elderly people or those who don't have enough to eat) type 2 diabetes. digestive problems such as Crohn's disease.
Fruits high in magnesium include dried figs, avocados, guavas, bananas, kiwi fruit, papayas, blackberries, raspberries, cantaloupes, and grapefruit. The daily value (DV) for magnesium 420mg per day.
While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.
Fresh cauliflower has 30 percent more protein and many different types of antioxidants such as quercetin. Raw cauliflower keeps the most antioxidants overall, but cooking cauliflower increases indole levels. Don't boil cauliflower in water because that loses the most antioxidants.
Carrot is higher in Vitamin A RAE, however Cauliflower is richer in Vitamin C, Folate, Vitamin B5, and Choline. Daily need coverage for Vitamin A RAE from Carrot is 93% higher. Carrot contains 8 times more Vitamin E than Cauliflower. While Carrot contains 0.66mg of Vitamin E , Cauliflower contains only 0.08mg.
But carrots also provide us with other important nutrients: they are an important source of vitamin E, vitamin K, carbohydrates, folic acid and magnesium.
Some foods can block the absorption of magnesium, for example, high protein diets can decrease magnesium absorption. Tannins in tea bind and remove minerals including magnesium. Oxalic acid in rhubarb, spinach and chard and phytic acid in cereals and soy also block the absorption of magnesium.
How much magnesium can be found in potatoes? A 175g portion of boiled new potatoes in their skins provides 8% of your NRV (Nutrient Reference Values) of magnesium. You'll find about 49mg of magnesium in a medium sized potato which is a hefty contribution to the recommended allowance.
A 142-g cup of unpeeled cucumber also provides 193 mg of potassium and 17 mg of magnesium. The Dietary Guidelines recommend that adults consume 4,700 mg of potassium each day and 310–410 mg of magnesium, depending on sex and age.
It's Packed With Nutrients
Half a cup of cooked cabbage has about a third the vitamin C you need for the day. It also gives you doses of fiber, folate, potassium, magnesium, vitamins A and K, and more.
As The Kitchn notes, cauliflower does see oxidative brown spots naturally, but it's not time to toss the cauliflower until the color turns from light brown to dark brown or black. That's the point of no return. Other telltale signs of spoilage for cauliflower include mold, off-smells, slimy texture, or soft spots.
Besides offering a lower-starch option, cauliflower also packs a lot more nutrition than a simple white potato or white rice, especially the latter.
Cruciferous vegetables, like broccoli and cabbage, have the same sugars that make beans gassy. Their high fiber can also make them hard to digest. It will be easier on your stomach if you cook them instead of eating raw.
Cauliflower is a dietary superfood filled with vitamins, minerals, and other beneficial molecules despite its pale-colored appearance. Today cauliflower is a popular alternative to many carbohydrate-rich foods, such as rice, Pizza Crusts, and Sandwich Thins.
Cauliflower rice is considered healthier than rice because it's lower in calories and carbohydrates, is a good source of fiber, higher in B vitamins, higher in vitamin C, higher in vitamin K1, and some minerals.
Cauliflower is a heart-friendly vegetable thanks to a plant compound called sulforaphane. Acting as an antioxidant, sulforaphane reduces the inflammatory damage caused by oxidative stress, a process which plays a central role in the development of heart disease.
9 milligrams (mg) calcium. 0.41 mg of iron. 114 mg of potassium. 9 mg of magnesium.
In addition to antioxidants, blueberries are rich in nutrients such as iron, zinc, calcium, magnesium, and potassium, as well as vitamins C, E, and K. Here is the nutritional information for one cup of blueberries, according to the USDA: 84 calories.
Fruit juices such as orange juice, cherry juice, and watermelon juice are all good sources of magnesium, potassium, and phosphorus. According to the FNDDS, the average school container (124 grams) of 100% orange juice provides : 13.6 mg of magnesium.