Nutrients in 14 ounces of Brussels Sprouts

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

Macros Ratio

Protein Fat Carbs

26%

69%

14 oz ▼

Macro Nutrients

Brussels Sprouts

Energy171 kcal

5.9%

Raw Brussels Sprouts have 170.66399 kcal of Energy per 14 ounces, which is 5.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.23%

Raw Brussels Sprouts have 1.190679 g of Fat per 14 ounces, which is 1.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.25 g

0.77%

Raw Brussels Sprouts have 0.24607366 g of Saturated Fat per 14 ounces, which is 0.77% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.39 g

24.6%

Raw Brussels Sprouts have 0.39292407 g of Omega 3 per 14 ounces, which is 24.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.18 g

1.05%

Raw Brussels Sprouts have 0.17860185 g of Omega 6 per 14 ounces, which is 1.05% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate35.5 g

27.3%

Raw Brussels Sprouts have 35.5219235 g of Carbohydrate per 14 ounces, which is 27.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.73 g

12%

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

Raw Brussels Sprouts have 8.731646 g of Sugars per 14 ounces, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.7 g

5.1%

≤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 3.6911049 g of Fructose per 14 ounces, which is 5.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.2 g

Raw Brussels Sprouts have 3.2148333 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.83 g

Raw Brussels Sprouts have 1.8257078 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber15 g

39.7%

Raw Brussels Sprouts have 15.081934 g of Fiber per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.4 g

24%

Raw Brussels Sprouts have 13.4149834 g of Protein per 14 ounces, which is 24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Brussels Sprouts

Vitamin A151 μg

16.8%

RAE, retinol activity equivalents

Raw Brussels Sprouts have 150.81934 μg of Vitamin A per 14 ounces, which is 16.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.55 mg

46%

Thiamine

Raw Brussels Sprouts have 0.55168127 mg of Vitamin B1 per 14 ounces, which is 46% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.36 mg

27.5%

Riboflavin

Raw Brussels Sprouts have 0.3572037 mg of Vitamin B2 per 14 ounces, which is 27.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.96 mg

18.5%

Niacin, nicotinic acid, niacinamide

Raw Brussels Sprouts have 2.95685285 mg of Vitamin B3 per 14 ounces, which is 18.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.23 mg

24.5%

Pantothenic acid

Raw Brussels Sprouts have 1.22639937 mg of Vitamin B5 per 14 ounces, which is 24.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.87 mg

67%

Pyridoxine

Raw Brussels Sprouts have 0.86919567 mg of Vitamin B6 per 14 ounces, which is 67% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9242 μg

60.5%

Folates and Folic Acid

Raw Brussels Sprouts have 242.10473 μg of Vitamin B9 per 14 ounces, which is 60.5% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C337 mg

375%

Ascorbic acid

Raw Brussels Sprouts have 337.35905 mg of Vitamin C per 14 ounces, which is 375% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E3.5 mg

23.3%

Tocopherols and Tocotrienols

Raw Brussels Sprouts have 3.4926584 mg of Vitamin E per 14 ounces, which is 23.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K703 μg

585%

Phytomenadione or phylloquinone

Raw Brussels Sprouts have 702.50061 μg of Vitamin K per 14 ounces, which is 585% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Brussels Sprouts

Calcium167 mg

16.7%

Raw Brussels Sprouts have 166.69506 mg of Calcium per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

31%

Raw Brussels Sprouts have 0.2778251 mg of Copper per 14 ounces, which is 31% 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

Iron5.56 mg

69.5%

Raw Brussels Sprouts have 5.556502 mg of Iron per 14 ounces, which is 69.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.7%

Raw Brussels Sprouts have 91.28539 mg of Magnesium per 14 ounces, which is 21.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.34 mg

58%

Raw Brussels Sprouts have 1.33752941 mg of Manganese per 14 ounces, which is 58% 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

Phosphorus274 mg

39%

Raw Brussels Sprouts have 273.85617 mg of Phosphorus per 14 ounces, which is 39% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1544 mg

45.4%

Raw Brussels Sprouts have 1543.91377 mg of Potassium per 14 ounces, which is 45.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.35 μg

11.5%

Raw Brussels Sprouts have 6.350288 μg of Selenium per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium99 mg

6.6%

Raw Brussels Sprouts have 99.22325 mg of Sodium per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.67 mg

15%

Raw Brussels Sprouts have 1.6669506 mg of Zinc per 14 ounces, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water341 g

9.23%

Raw Brussels Sprouts have 341.32798 g of Water per 14 ounces, which is 9.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Brussels Sprouts:

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

Minerals in 14 ounces of Raw Brussels Sprouts:

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

Macronutrients in 14 ounces of Raw Brussels Sprouts:

14 ounces of Brussels Sprouts is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It has a good amount of Sugars.
It also has some Fructose.
While 14 ounces of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Raw Brussels Sprouts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Brussels Sprouts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Brussels Sprouts with: