Nutrients in 7 ounces of Brussels Sprouts

Raw Brussels Sprouts (Brassica oleracea (Gemmifera Group)).

Macros Ratio

Protein Fat Carbs

26%

69%

7 oz ▼

Macro Nutrients

Brussels Sprouts

Energy85.3 kcal

2.94%

Raw Brussels Sprouts have 85.331995 kcal of Energy per 7 ounces, which is 2.94% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.6 g

0.61%

Raw Brussels Sprouts have 0.5953395 g of Fat per 7 ounces, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.38%

Raw Brussels Sprouts have 0.12303683 g of Saturated Fat per 7 ounces, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.3%

Raw Brussels Sprouts have 0.196462035 g of Omega 3 per 7 ounces, which is 12.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.089 g

0.53%

Raw Brussels Sprouts have 0.089300925 g of Omega 6 per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Brussels Sprouts have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17.8 g

13.7%

Raw Brussels Sprouts have 17.76096175 g of Carbohydrate per 7 ounces, which is 13.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.37 g

6.02%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Brussels Sprouts have 4.365823 g of Sugars per 7 ounces, which is 6.02% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.85 g

2.55%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Brussels Sprouts have 1.84555245 g of Fructose per 7 ounces, which is 2.55% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.6 g

Raw Brussels Sprouts have 1.60741665 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.91 g

Raw Brussels Sprouts have 0.9128539 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.54 g

20%

Raw Brussels Sprouts have 7.540967 g of Fiber per 7 ounces, which is 20% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.7 g

12%

Raw Brussels Sprouts have 6.7074917 g of Protein per 7 ounces, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Brussels Sprouts

Vitamin A75.4 μg

8.38%

RAE, retinol activity equivalents

Raw Brussels Sprouts have 75.40967 μg of Vitamin A per 7 ounces, which is 8.38% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg

23%

Thiamine

Raw Brussels Sprouts have 0.275840635 mg of Vitamin B1 per 7 ounces, which is 23% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

13.7%

Riboflavin

Raw Brussels Sprouts have 0.17860185 mg of Vitamin B2 per 7 ounces, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.48 mg

9.24%

Niacin, nicotinic acid, niacinamide

Raw Brussels Sprouts have 1.478426425 mg of Vitamin B3 per 7 ounces, which is 9.24% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.61 mg

12.3%

Pantothenic acid

Raw Brussels Sprouts have 0.613199685 mg of Vitamin B5 per 7 ounces, which is 12.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg

33.4%

Pyridoxine

Raw Brussels Sprouts have 0.434597835 mg of Vitamin B6 per 7 ounces, which is 33.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9121 μg

30.3%

Folates and Folic Acid

Raw Brussels Sprouts have 121.052365 μg of Vitamin B9 per 7 ounces, which is 30.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Brussels Sprouts have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C169 mg

187%

Ascorbic acid

Raw Brussels Sprouts have 168.679525 mg of Vitamin C per 7 ounces, which is 187% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Brussels Sprouts have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.75 mg

11.6%

Tocopherols and Tocotrienols

Raw Brussels Sprouts have 1.7463292 mg of Vitamin E per 7 ounces, which is 11.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K351 μg

293%

Phytomenadione or phylloquinone

Raw Brussels Sprouts have 351.250305 μg of Vitamin K per 7 ounces, which is 293% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Brussels Sprouts

Calcium83.3 mg

8.33%

Raw Brussels Sprouts have 83.34753 mg of Calcium per 7 ounces, which is 8.33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.14 mg

15.4%

Raw Brussels Sprouts have 0.13891255 mg of Copper per 7 ounces, which is 15.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.78 mg

34.7%

Raw Brussels Sprouts have 2.778251 mg of Iron per 7 ounces, which is 34.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.6 mg

11%

Raw Brussels Sprouts have 45.642695 mg of Magnesium per 7 ounces, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.67 mg

29%

Raw Brussels Sprouts have 0.668764705 mg of Manganese per 7 ounces, which is 29% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus137 mg

19.6%

Raw Brussels Sprouts have 136.928085 mg of Phosphorus per 7 ounces, which is 19.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium772 mg

22.7%

Raw Brussels Sprouts have 771.956885 mg of Potassium per 7 ounces, which is 22.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw Brussels Sprouts have 3.175144 μg of Selenium per 7 ounces, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium49.6 mg

3.3%

Raw Brussels Sprouts have 49.611625 mg of Sodium per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.83 mg

7.58%

Raw Brussels Sprouts have 0.8334753 mg of Zinc per 7 ounces, which is 7.58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water171 g

4.6%

Raw Brussels Sprouts have 170.66399 g of Water per 7 ounces, which is 4.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Brussels Sprouts:

7 ounces of Brussels Sprouts has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Brussels Sprouts:

7 ounces of Brussels Sprouts is an excellent source of Iron, Manganese and Potassium.
It has a good amount of Calcium, Copper, Magnesium, Phosphorus and Zinc.
It also has some Selenium and Sodium.

Macronutrients in 7 ounces of Raw Brussels Sprouts:

7 ounces of Brussels Sprouts has a good amount of Omega 3, Carbohydrate, Fiber and Protein.
It has some Sugars and Fructose.
It has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Brussels Sprouts with:

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Food Info

Nutrients in 7 ounces of Brussels Sprouts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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