Since I weighed and measured the cauliflower I used for cauliflower fried rice the other day, I can tell you that
1 cup of raw cauliflower florets weighs about 100g
100g of grated raw cauliflower (after grating) measures about 1/2 cup
I always use a weight measure for my veggies. I did this even when I was following an exchange plan. I'll measure the standard serving according to the plan I'm following and will jot down the weight measure so that I can just use the weight measure next time (this way I don't usually have to dirty a measuring cup - and for raw veggies don't have to worry about the difference in dice or cut size, because the smaller the pieces, the more food that will fit in a cup).
When I look calorie counts up online I always check by weight measure, because I don't know if my idea of a "medium bell pepper" is the same size as the calorie counting source - but if a gram weight is given, I can calculate the calorie count much more easily (whether I want to eat my whole bell pepper or if I want to measure out the same weight as the calorie counting resource).
I LOVE my food scale.
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