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Nutrients in 7 ounces of Boiled Brussels Sprouts

Boiled and Drained Brussels Sprouts.

Macros Ratio

Protein Fat Carbs
24%
10%
66%
7 oz ▼

Macro Nutrients

Boiled Brussels Sprouts
Energy71.4 kcal
2.46%
Boiled and Drained Brussels Sprouts have 71.44074 kcal of Energy per 7 ounces, which is 2.46% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.99 g
1.02%
Boiled and Drained Brussels Sprouts have 0.9922325 g of Fat per 7 ounces, which is 1.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.2 g
0.63%
Boiled and Drained Brussels Sprouts have 0.20241543 g of Saturated Fat per 7 ounces, which is 0.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.34 g
21.5%
Boiled and Drained Brussels Sprouts have 0.343312445 g of Omega 3 per 7 ounces, which is 21.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.16 g
0.92%
Boiled and Drained Brussels Sprouts have 0.156772735 g of Omega 6 per 7 ounces, which is 0.92% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained 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
Carbohydrate14 g
11%
Boiled and Drained Brussels Sprouts have 14.0897015 g of Carbohydrate per 7 ounces, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.45 g
4.76%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Brussels Sprouts have 3.4529691 g of Sugars per 7 ounces, which is 4.76% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber5.16 g
13.6%
Boiled and Drained Brussels Sprouts have 5.159609 g of Fiber per 7 ounces, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.06 g
9.04%
Boiled and Drained Brussels Sprouts have 5.06038575 g of Protein per 7 ounces, which is 9.04% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Brussels Sprouts
Vitamin A77.4 μg
8.6%
RAE, retinol activity equivalents
Boiled and Drained Brussels Sprouts have 77.394135 μg of Vitamin A per 7 ounces, which is 8.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg
17.7%
Thiamine
Boiled and Drained Brussels Sprouts have 0.212337755 mg of Vitamin B1 per 7 ounces, which is 17.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg
12.2%
Riboflavin
Boiled and Drained Brussels Sprouts have 0.1587572 mg of Vitamin B2 per 7 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.2 mg
7.53%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Brussels Sprouts have 1.204570255 mg of Vitamin B3 per 7 ounces, which is 7.53% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.5 mg
10%
Pantothenic acid
Boiled and Drained Brussels Sprouts have 0.50008518 mg of Vitamin B5 per 7 ounces, which is 10% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.35 mg
27%
Pyridoxine
Boiled and Drained Brussels Sprouts have 0.35323477 mg of Vitamin B6 per 7 ounces, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9119 μg
29.8%
Folates and Folic Acid
Boiled and Drained Brussels Sprouts have 119.0679 μg of Vitamin B9 per 7 ounces, which is 29.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained 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 C123 mg
137%
Ascorbic acid
Boiled and Drained Brussels Sprouts have 123.03683 mg of Vitamin C per 7 ounces, which is 137% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained 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 E0.85 mg
5.7%
Tocopherols and Tocotrienols
Boiled and Drained Brussels Sprouts have 0.85331995 mg of Vitamin E per 7 ounces, which is 5.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K278 μg
232%
Phytomenadione or phylloquinone
Boiled and Drained Brussels Sprouts have 278.4204395 μg of Vitamin K per 7 ounces, which is 232% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Brussels Sprouts
Calcium71.4 mg
7.14%
Boiled and Drained Brussels Sprouts have 71.44074 mg of Calcium per 7 ounces, which is 7.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
18.3%
Boiled and Drained Brussels Sprouts have 0.164710595 mg of Copper per 7 ounces, which is 18.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.4 mg
29.8%
Boiled and Drained Brussels Sprouts have 2.381358 mg of Iron per 7 ounces, which is 29.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium39.7 mg
9.45%
Boiled and Drained Brussels Sprouts have 39.6893 mg of Magnesium per 7 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.45 mg
19.6%
Boiled and Drained Brussels Sprouts have 0.450473555 mg of Manganese per 7 ounces, which is 19.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus111 mg
16%
Boiled and Drained Brussels Sprouts have 111.13004 mg of Phosphorus per 7 ounces, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium629 mg
18.5%
Boiled and Drained Brussels Sprouts have 629.075405 mg of Potassium per 7 ounces, which is 18.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.98 μg
5.4%
Boiled and Drained Brussels Sprouts have 2.9766975 μg of Selenium per 7 ounces, which is 5.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium41.7 mg
2.78%
Boiled and Drained Brussels Sprouts have 41.673765 mg of Sodium per 7 ounces, which is 2.78% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.65 mg
5.95%
Boiled and Drained Brussels Sprouts have 0.65487345 mg of Zinc per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water176 g
4.77%
Boiled and Drained Brussels Sprouts have 176.4189385 g of Water per 7 ounces, which is 4.77% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Boiled and Drained Brussels Sprouts:
Minerals in 7 ounces of Boiled and Drained Brussels Sprouts:
Macronutrients in 7 ounces of Boiled and Drained Brussels Sprouts:



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