Nutrients in 5 ounces of Brussels Sprouts

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

Macros Ratio

Protein Fat Carbs

26%

69%

5 oz ▼

Macro Nutrients

Brussels Sprouts

Energy61 kcal

2.1%

Raw Brussels Sprouts have 60.951425 kcal of Energy per 5 ounces, which is 2.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.43 g

0.44%

Raw Brussels Sprouts have 0.4252425 g of Fat per 5 ounces, which is 0.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.088 g

0.27%

Raw Brussels Sprouts have 0.08788345 g of Saturated Fat per 5 ounces, which is 0.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.14 g

8.77%

Raw Brussels Sprouts have 0.140330025 g of Omega 3 per 5 ounces, which is 8.77% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.064 g

0.38%

Raw Brussels Sprouts have 0.063786375 g of Omega 6 per 5 ounces, which is 0.38% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12.7 g

9.76%

Raw Brussels Sprouts have 12.68640125 g of Carbohydrate per 5 ounces, which is 9.76% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.1 g

4.3%

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

Raw Brussels Sprouts have 3.118445 g of Sugars per 5 ounces, which is 4.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.3 g

1.8%

≤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 1.31825175 g of Fructose per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.15 g

Raw Brussels Sprouts have 1.14815475 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.65 g

Raw Brussels Sprouts have 0.6520385 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.4 g

14%

Raw Brussels Sprouts have 5.386405 g of Fiber per 5 ounces, which is 14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.8 g

8.56%

Raw Brussels Sprouts have 4.7910655 g of Protein per 5 ounces, which is 8.56% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Brussels Sprouts

Vitamin A54 μg

RAE, retinol activity equivalents

Raw Brussels Sprouts have 53.86405 μg of Vitamin A per 5 ounces, which is 6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

16.4%

Thiamine

Raw Brussels Sprouts have 0.197029025 mg of Vitamin B1 per 5 ounces, which is 16.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.8%

Riboflavin

Raw Brussels Sprouts have 0.12757275 mg of Vitamin B2 per 5 ounces, which is 9.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.06 mg

6.6%

Niacin, nicotinic acid, niacinamide

Raw Brussels Sprouts have 1.056018875 mg of Vitamin B3 per 5 ounces, which is 6.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.44 mg

8.76%

Pantothenic acid

Raw Brussels Sprouts have 0.437999775 mg of Vitamin B5 per 5 ounces, which is 8.76% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.31 mg

24%

Pyridoxine

Raw Brussels Sprouts have 0.310427025 mg of Vitamin B6 per 5 ounces, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B986.5 μg

21.6%

Folates and Folic Acid

Raw Brussels Sprouts have 86.465975 μg of Vitamin B9 per 5 ounces, which is 21.6% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C120 mg

134%

Ascorbic acid

Raw Brussels Sprouts have 120.485375 mg of Vitamin C per 5 ounces, which is 134% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.25 mg

8.3%

Tocopherols and Tocotrienols

Raw Brussels Sprouts have 1.247378 mg of Vitamin E per 5 ounces, which is 8.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K251 μg

209%

Phytomenadione or phylloquinone

Raw Brussels Sprouts have 250.893075 μg of Vitamin K per 5 ounces, which is 209% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Brussels Sprouts

Calcium59.5 mg

5.95%

Raw Brussels Sprouts have 59.53395 mg of Calcium per 5 ounces, which is 5.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.099 mg

11%

Raw Brussels Sprouts have 0.09922325 mg of Copper per 5 ounces, which is 11% 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 mg

25%

Raw Brussels Sprouts have 1.984465 mg of Iron per 5 ounces, which is 25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium32.6 mg

7.76%

Raw Brussels Sprouts have 32.601925 mg of Magnesium per 5 ounces, which is 7.76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.48 mg

20.8%

Raw Brussels Sprouts have 0.477689075 mg of Manganese per 5 ounces, which is 20.8% 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

Phosphorus98 mg

14%

Raw Brussels Sprouts have 97.805775 mg of Phosphorus per 5 ounces, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium551 mg

16.2%

Raw Brussels Sprouts have 551.397775 mg of Potassium per 5 ounces, which is 16.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.27 μg

4.12%

Raw Brussels Sprouts have 2.26796 μg of Selenium per 5 ounces, which is 4.12% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium35.4 mg

2.36%

Raw Brussels Sprouts have 35.436875 mg of Sodium per 5 ounces, which is 2.36% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.6 mg

5.4%

Raw Brussels Sprouts have 0.5953395 mg of Zinc per 5 ounces, which is 5.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water122 g

3.3%

Raw Brussels Sprouts have 121.90285 g of Water per 5 ounces, which is 3.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Brussels Sprouts:

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

Minerals in 5 ounces of Raw Brussels Sprouts:

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

Macronutrients in 5 ounces of Raw Brussels Sprouts:

5 ounces of Brussels Sprouts has a good amount of Omega 3, Carbohydrate, Fiber and Protein.
It has some Sugars.
While 5 ounces of product has trace amounts of 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 5 ounces of Brussels Sprouts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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