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Brussels Sprouts Nutrition
the nutritional value of brussels sprouts and full brussels sprouts nutrition information...
A cruciferous vegetable, the brussel sprout contains unique phytonutrients which protect against serious diseases.
Brussels sprouts contain a phytonutrient called sulforaphane which is a powerful antioxidant found in cruciferous vegetables which fights against cancer.
A diet high in cruciferous vegetables, such as brussels sprouts (and cabbage, kale, broccoli and cauliflower) are associated with a lower incidence of cancer.
Brussels sprouts are extremely high in vitamin K which plays a part in blood clotting. Vitamin K also helps to prevent postmenopausal bone loss and can protect the body from liver and prostate cancer.
Brussels sprouts nutrition also offers a high dose of vitamin C, which helps to protect our cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids dietary iron absorption.
Sprouts contain good levels of lutein and zeaxanthin which protect the cells from free radical damage and also plays a part in eye health.
Brussels sprouts are a good source of potassium which helps your nerves and muscles to function properly and also maintains the bodies' acid balance. Potassium can also lower the risk of high blood pressure.
One cup of brussels sprouts contains around 38 calories.
THE FULL NUTRITIONAL VALUE OF BRUSSELS SPROUTS:
Brussels sprouts, rawRefuse: 10% (Outer leaves)
Scientific Name: Brassica oleracea (Gemmifera Group)
NDB No: 11098 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup
-------
88g
| | Proximates
|
|
Water
|
g
|
75.68
|
|
Energy
|
kcal
|
38
|
|
Energy
|
kJ
|
158
|
|
Protein
|
g
|
2.97
|
|
Total lipid (fat)
|
g
|
0.26
|
|
Ash
|
g
|
1.21
|
|
Carbohydrate, by difference
|
g
|
7.88
|
|
Fiber, total dietary
|
g
|
3.3
|
|
Sugars, total
|
g
|
1.94
|
|
Sucrose
|
g
|
0.40
|
|
Glucose (dextrose)
|
g
|
0.71
|
|
Fructose
|
g
|
0.82
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.00
|
|
Galactose
|
g
|
0.00
| | Minerals
|
|
Calcium, Ca
|
mg
|
37
|
|
Iron, Fe
|
mg
|
1.23
|
|
Magnesium, Mg
|
mg
|
20
|
|
Phosphorus, P
|
mg
|
61
|
|
Potassium, K
|
mg
|
342
|
|
Sodium, Na
|
mg
|
22
|
|
Zinc, Zn
|
mg
|
0.37
|
|
Copper, Cu
|
mg
|
0.062
|
|
Manganese, Mn
|
mg
|
0.297
|
|
Selenium, Se
|
mcg
|
1.4
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
74.8
|
|
Thiamin
|
mg
|
0.122
|
|
Riboflavin
|
mg
|
0.079
|
|
Niacin
|
mg
|
0.656
|
|
Pantothenic acid
|
mg
|
0.272
|
|
Vitamin B-6
|
mg
|
0.193
|
|
Folate, total
|
mcg
|
54
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
54
|
|
Folate, DFE
|
mcg_DFE
|
54
|
|
Choline, total
|
mg
|
16.8
|
|
Betaine
|
mg
|
0.7
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
33
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
396
|
|
Carotene, alpha
|
mcg
|
5
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
664
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
1399
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.77
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
155.8
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.055
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.002
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.047
|
|
18:0
|
g
|
0.003
|
|
Fatty acids, total monounsaturated
|
g
|
0.020
|
|
16:1 undifferentiated
|
g
|
0.002
|
|
18:1 undifferentiated
|
g
|
0.017
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.135
|
|
18:2 undifferentiated
|
g
|
0.040
|
|
18:3 undifferentiated
|
g
|
0.087
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.001
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
|
|
Phytosterols
|
mg
|
21
| | Amino acids
|
|
Tryptophan
|
g
|
0.033
|
|
Threonine
|
g
|
0.106
|
|
Isoleucine
|
g
|
0.116
|
|
Leucine
|
g
|
0.134
|
|
Lysine
|
g
|
0.136
|
|
Methionine
|
g
|
0.028
|
|
Cystine
|
g
|
0.019
|
|
Phenylalanine
|
g
|
0.086
|
|
Valine
|
g
|
0.136
|
|
Arginine
|
g
|
0.179
|
|
Histidine
|
g
|
0.067
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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