Baked Cauliflower and Mushrooms
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 40.85 g | 15% |
| Net Carbohydrates | 26.14 g | 11% |
| Sugars | 16.11 g | 46% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 14.71 g | 53% |
| Protein | 19.66 g | 39% |
| Total Fat | 29.61 g | 38% |
| Saturated Fat | 4.65 g | 23% |
| Monounsaturated Fat | 19.9 g | - |
| Polyunsaturated Fat | 3.45 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 32.33 mcg | 4% |
| Vitamin C | 295.32 mg | 328% |
| Vitamin D | 0.44 mcg | 2% |
| Minerals | ||
| Sodium | 2517.02 mg | 109% |
| Potassium | 2607.15 mg | 55% |
| Calcium | 167.14 mg | 13% |
| Magnesium | 116.66 mg | 28% |
| Iron | 4.56 mg | 25% |
| Zinc | 3.04 mg | 28% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
4%
Vitamin C
328%
Vitamin D
2%
Vitamin E
30%
Vitamin K
193%
Vitamin B1
44%
Vitamin B2
105%
Vitamin B3
76%
Vitamin B5
154%
Vitamin B6
83%
Vitamin B7
76%
Vitamin B9
0%
Vitamin B12
4%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
13%
Iron
25%
Magnesium
28%
Phosphorus
39%
Potassium
55%
Sodium
109%
Zinc
28%
Copper
119%
Manganese
58%
Selenium
51%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.4%
Isoleucine
0.3%
Valine
0.3%
Lysine
0.1%
Tryptophan
0.2%
Threonine
0.2%
Phenylalanine
0.4%
Methionine
0.2%
Histidine
0.2%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 456 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 7 min
Jogging
58 min
Cycling
60 min
Walking
1 h 48 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Cauliflower and mushrooms are both recognized for their nutritional value, providing antioxidants that observational evidence suggests may protect the body from free radical damage and support heart health. Cauliflower is also a good source of fiber, vitamin C, and choline, contributing to digestive and nervous system health, while mushrooms offer B vitamins and beta glucan. However, according to Harvard Health, both foods are high in FODMAPs, which can exacerbate symptoms for individuals with Irritable Bowel Syndrome.
1. The Top 8 Health Benefits of Cauliflower
Source: Healthline, 2017
Summary: Cauliflower, a cruciferous vegetable, is rich in fiber, antioxidants like glucosinolates and sulforaphane, and essential nutrients such as vitamin C and choline, contributing to digestive health, disease prevention, and weight management.
Read More: https://www.healthline.com/nutrition/benefits-of-cauliflower
2. Cauliflower: Nutrition & Health Benefits
Source: WebMD
Summary: Cauliflower, a cruciferous vegetable, offers significant health benefits including improved digestion, cancer prevention, heart health support, and nervous system function due to its rich fiber, antioxidant, and choline content, while also serving as a versatile low-carb culinary alternative.
Read More: https://www.webmd.com/food-recipes/health-benefits-cauliflower
3. Are Mushrooms Good for You?
Source: Healthline, 2016
Summary: Cauliflower and mushrooms, as highlighted by a recipe for roasted mushrooms, tomatoes, and cauliflower, can be combined in dishes, with mushrooms themselves offering antioxidants, beta glucan, B vitamins, copper, and potassium that support heart health and protect against cell damage.
Read More: https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you
4. Try a Fodmaps Diet to Manage Irritable Bowel Syndrome - Harvard Health
Source: Harvard Health, 2014
Summary: Cauliflower and mushrooms are identified as high FODMAP foods that should be limited in a low FODMAP diet, which has shown potential in managing symptoms of Irritable Bowel Syndrome.
Read More: https://www.health.harvard.edu/diseases-and-conditions/a-new-diet-to-manage-irritable-bowel-syndrome
