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Brussels Sprouts Nutrition

Brussels Sprouts Nutrition

A cruciferous vegetable, brussels sprouts nutrition contains unique phytonutrients which protect against serious diseases.

  • 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 nutrition is 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 nutrition is 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, raw

    Refuse: 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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