Brussel Sprouts
Description
Brussel sprouts, the small, green, cabbage-like edible head of the plant Brassica oleracea gemmifera. This is a vegetable rich in vitamin C and a good source of provitamin A carotenoids, as well as an excellent source of dietary fiber.
As a member of the cruciferous vegetable family, Brussel sprouts are believed to aid in the prevention of stomach cancer and colon cancer.
Available year-round with peak supplies August through December.
Caloric Content
| 1 | 2 | |
| Calories: | 56 | 33 |
| Protein: | 6.5 | 2.84 gm |
| Carbohydrates: | 9.9 | 6.49 gm |
| Fiber: | 2.1 | 1.13 gm |
| Total fats: | .6 | .31 gm |
| Saturated fats: | .096 | .063 gm |
| Unsaturated fats: | .027 | .179 gm |
| Cholesterol: | 0 | 0 mg |
1. Raw - 1 cup, 155 grams
2. Frozen, Boiled, Drained - 1/2 cup, 78 grams
Vitamin Content
| 1 | 2 | USRDA | |
| Vitamin A: | 810 | 459 | 5000 IU |
| Thiamine: | .12 | .080 | 1.7 mg |
| Vitamin B-2: | .22 | .088 | 1.7 mg |
| Vitamin B-6: | .262 | .225 | 2.0 mg |
| Vitamin B-12: | 0 | 0 | 6 mcg |
| Biotin: | - | - | 300 mcg |
| Niacin: | 1.2 | .419 | 20 mg |
| Pantothenic Acid: | .63 | .267 | 10 mg |
| Folic acid: | .056 | 79.0 | 400 mcg |
| Vitamin C: | 135 | 35.6 | 60 mg |
| Vitamin E: | - | - | 30 IU |
1. Raw - 1 cup, 155 grams
2. Frozen, Boiled, Drained - 1/2 cup, 78 grams
Mineral Content
| 1 | 2 | USRDA | |
| Calcium: | 50 | 19 | 1000 mg |
| Copper: | .12 | .055 | 2 mg |
| Iron: | 1.7 | .58 | 18 mg |
| Magnesium: | - | 19 | 400 mg |
| Manganese: | - | .250 | n/a mg |
| Phosphorus: | 112 | 42 | 1000 mg |
| Potassium: | 423 | 254 | n/a mg |
| Selenium: | - | - | n/a mcg |
| Sodium: | 16 | 18 | n/a mg |
| Zinc: | .54 | .28 | 15 mg |
1. Raw - 1 cup, 155 grams
2. Frozen, Boiled, Drained - 1/2 cup, 78 grams
Amino Acid Content
| 1 | 2 | |
| Tryptophan: | .057 | .031 gm |
| Threonine: | .120 | .101 gm |
| Isoleucine: | .205 | .112 gm |
| Leucine: | .236 | .128 gm |
| Lysine: | .239 | .129 gm |
| Methionine: | .050 | .027 gm |
| Cysteine: | .034 | .018 gm |
| Phenylalanine: | .152 | .083 gm |
| Tyrosine: | - | - gm |
| Valine: | .240 | .130 gm |
| Arginine: | .315 | .170 gm |
| Histidine: | .118 | .064 gm |
| Alanine: | - | - gm |
| Aspartic acid: | - | - gm |
| Glutamic acid: | - | - gm |
| Glycine: | - | - gm |
| Proline: | - | - gm |
| Serine: | - | - gm |
1. Raw - 1 cup, 155 grams
2. Frozen, Boiled, Drained - 1/2 cup, 78 grams
References
Disorga, C. and L. Groll. Nutrition and Cancer Prevention: A Guide to Food Choices. Northern California Cancer Program: Palo Alto. 1981.
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
United States Department of Agriculture. How To Buy Food For Economy and Quality. Recommendations of the United States Department of Agriculture. Dover: New York. 1975.
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