Nutrients in 500 calories of Brussels Sprouts

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

Weight per 500 Calories

Brussels Sprouts

1163g

Raw Brussels Sprouts has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

26%

69%

500 kcal ▼

Macro Nutrients

Brussels Sprouts

Energy500 kcal

17.2%

Raw Brussels Sprouts have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.5 g

3.6%

Raw Brussels Sprouts have 3.4883720930233 g of Fat per 500 calories, which is 3.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.72 g

2.25%

Raw Brussels Sprouts have 0.72093023255814 g of Saturated Fat per 500 calories, which is 2.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.15 g

72%

Raw Brussels Sprouts have 1.1511627906977 g of Omega 3 per 500 calories, which is 72% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.52 g

3.08%

Raw Brussels Sprouts have 0.52325581395349 g of Omega 6 per 500 calories, which is 3.08% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate104 g

80%

Raw Brussels Sprouts have 104.06976744186 g of Carbohydrate per 500 calories, which is 80% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars25.6 g

35.3%

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

Raw Brussels Sprouts have 25.581395348837 g of Sugars per 500 calories, which is 35.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose11 g

15%

≤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 10.813953488372 g of Fructose per 500 calories, which is 15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose9.4 g

Raw Brussels Sprouts have 9.4186046511628 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose5.35 g

Raw Brussels Sprouts have 5.3488372093023 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber44 g

116%

Raw Brussels Sprouts have 44.186046511628 g of Fiber per 500 calories, which is 116% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein39.3 g

70%

Raw Brussels Sprouts have 39.302325581395 g of Protein per 500 calories, which is 70% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Brussels Sprouts

Vitamin A442 μg

49%

RAE, retinol activity equivalents

Raw Brussels Sprouts have 441.86046511628 μg of Vitamin A per 500 calories, which is 49% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.6 mg

135%

Thiamine

Raw Brussels Sprouts have 1.6162790697674 mg of Vitamin B1 per 500 calories, which is 135% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.05 mg

80.5%

Riboflavin

Raw Brussels Sprouts have 1.046511627907 mg of Vitamin B2 per 500 calories, which is 80.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.66 mg

54%

Niacin, nicotinic acid, niacinamide

Raw Brussels Sprouts have 8.6627906976744 mg of Vitamin B3 per 500 calories, which is 54% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.6 mg

72%

Pantothenic acid

Raw Brussels Sprouts have 3.593023255814 mg of Vitamin B5 per 500 calories, which is 72% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.55 mg

196%

Pyridoxine

Raw Brussels Sprouts have 2.546511627907 mg of Vitamin B6 per 500 calories, which is 196% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9709 μg

177%

Folates and Folic Acid

Raw Brussels Sprouts have 709.3023255814 μg of Vitamin B9 per 500 calories, which is 177% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C988 mg

1098%

Ascorbic acid

Raw Brussels Sprouts have 988.37209302326 mg of Vitamin C per 500 calories, which is 1098% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E10.2 mg

68.2%

Tocopherols and Tocotrienols

Raw Brussels Sprouts have 10.232558139535 mg of Vitamin E per 500 calories, which is 68.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2058 μg

1715%

Phytomenadione or phylloquinone

Raw Brussels Sprouts have 2058.1395348837 μg of Vitamin K per 500 calories, which is 1715% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Brussels Sprouts

Calcium488 mg

49%

Raw Brussels Sprouts have 488.37209302326 mg of Calcium per 500 calories, which is 49% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.81 mg

90%

Raw Brussels Sprouts have 0.81395348837209 mg of Copper per 500 calories, which is 90% 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

Iron16.3 mg

203%

Raw Brussels Sprouts have 16.279069767442 mg of Iron per 500 calories, which is 203% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium267 mg

63.7%

Raw Brussels Sprouts have 267.44186046512 mg of Magnesium per 500 calories, which is 63.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.9 mg

170%

Raw Brussels Sprouts have 3.9186046511628 mg of Manganese per 500 calories, which is 170% 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

Phosphorus802 mg

115%

Raw Brussels Sprouts have 802.32558139535 mg of Phosphorus per 500 calories, which is 115% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4523 mg

133%

Raw Brussels Sprouts have 4523.2558139535 mg of Potassium per 500 calories, which is 133% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium18.6 μg

34%

Raw Brussels Sprouts have 18.604651162791 μg of Selenium per 500 calories, which is 34% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium291 mg

19.4%

Raw Brussels Sprouts have 290.6976744186 mg of Sodium per 500 calories, which is 19.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.9 mg

44.4%

Raw Brussels Sprouts have 4.8837209302326 mg of Zinc per 500 calories, which is 44.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1000 g

27%

Raw Brussels Sprouts have 1000 g of Water per 500 calories, which is 27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Brussels Sprouts:

500 calories of Brussels Sprouts has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Brussels Sprouts:

500 calories of Brussels Sprouts has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium, Magnesium, Selenium and Zinc.
It also has a good amount of Sodium.

Macronutrients in 500 calories of Raw Brussels Sprouts:

500 calories of Brussels Sprouts has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Omega 3, Sugars and Protein.
It also has a good amount of Fructose.
This vegetable has some Fat and Omega 6.
While 500 calories of product has trace amounts of Saturated Fat, 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 500 calories of Brussels Sprouts

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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