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Super Foods that Heal - BRUSSEL SPROUTS PDF Print E-mail
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Written by Toma Grubb   
Thursday, 23 November 2006
BRUSSEL SPROUTS

Super Foods that Heal - BRUSSEL SPROUTS You either hate 'em or you love 'em. You can buy them loose and they'll be good, but if you can find them on the stalk, that is the way to get them at their very best because they are still pulling nutrients from the stalk.

Brussels sprouts are the cabbage variety BRASSICA OLERACEA GEMMIFERA. The genus BRASSICA includes 40 or more species including cabbage, broccoli, cauliflower, collards, kale, kohlrabi, pe-tsai, rape, rutabaga and turnips to name a few. When selecting Brussels sprouts on the stalk, make sure the stalk is green and that the Brussels sprouts are also green, free from any yellowing whatsoever.

When selecting them loose in bulk, larger is not always better as smaller sprouts are usually milder and sweeter. Fresh sprouts can be sautéed in extra virgin olive oil with a couple cloves of garlic, or used in soups or stews. Always cook them al dente for the best flavor and to retain the nutritional value. Cooked sprouts are good sprinkled with lemon juice and nutmeg, seasoned with mustard and dill, or combined with cooked chestnuts and tossed with margarine. Very young, tender sprouts can be eaten raw for dipping. A tip to keep them from smelling up the kitchen when you cook them is to add some celery to the water.

Besides calcium and vitamins A, C, and E, Brussels sprouts are also a good source of fiber, folic acid, and a variety of phytochemicals including sulphoraphane, and indoles.

BRUSSEL SPROUTS

Nutrition Facts

 serving size:  servings: 11.0
  Calories per serving:

calories 37.84;Calories from fat 0.3

% daily value*
 Total Fat 0.3
   Saturated Fat 0.1
   Trans Fat 0.00 g
  Polyunsaturated Fat 0.13 g
   Monounsaturated fat 0.02 g
Cholesterol 0.00 mg
Sodium 22.00 mg
Potassium 342.32 mg
Total Carbohydrate 7.88 g
Net Carbohydrate 4.53 g
   Dietary fiber 3.34 g
   Sugars 1.94 g
Protien 2.97 g
Vitamin A 663.52            Vitamin C 74.80 mg
Calcium 36.96 mg             Iron 1.23 mg
Actual values are used in this label instead of % of DRV
Total Protien 25.99% 
Total Carbohydrate 68.82% 
Total Fat 5.19% 
 

Serves 1.0    •   
37.84 Calories per serving.    •    PCF Ratio: 26-69-5
Protein  per serving: 2.97 g g    •    Carbohydrate per serving: 7.88 g g    •

   Fat per serving: 0.26 g g

Ingredients:
1 cup - BRUSSELS SPROUTS, RAW

Recipe Directions:

Complete Nutrient Analysis:

 

Nutrient

 

  

Calories  37.84

Food Energy (kj) 158.32 kj

  

Protein (g) 2.97 g

Calories from Protein 9.83

 % Calories from Protein 25.99

Carbohydrates (g) 7.88 g

Calories from Carbohydrates  26.04

 % Calories from Carbohydrates 68.82

Est. Net Carbs (g) 4.53 g

Starch (g)* 0.00 g

 Sugars (g) 1.94 g

Glucose (g)* 0.71 g

Fructose (g)* 0.82 g

 Galactose (g)* 0.00 g

Sucrose (g)* 0.41 g

Lactose (g)* 0.00 g

 Maltose (g)* 0.00 g

Dietary Fiber (g) 3.34 g

   

    

Total Fat (g) 0.26 g

Calories from Fat 1.96

 % Calories from Fat 5.19

Saturated Fat (g) 0.06 g

 

  

Trans Fat (g) 0.00 g

Trans-Monoenoic Fat (g)0.00 g

 Trans-Polyenoic Fat (g) 0.00 g

Monounsaturated Fat (g) 0.02 g

Polyunsaturated Fat (g) 0.13 g

 Omega-3 (g) 0.09 g

Omega-6 (g) 0.04 g

 

  

Cholesterol (mg) 0.00 mg

Ash (g) 1.21 g

 Water (g) 75.68 g

Alcohol (g) 0.00 g

Calories From Alcohol 0.00

 % Calories from Alcohol 0.00

Vitamins

Vit-A IU                                          663.52

Vit-B1 Thiamine (mg)            0.12 mg

Vit-B2 Riboflavin (mg)                 0.08 mg

Vit-B3 Niacin (mg)                  0.66 mg

Vit-B5 Pantothenic Acid (mg)    0.27 mg

Vit-B6 Pyridoxine (mg)           0.19 mg

Total Folate (mcg)                        53.68 mcg

Folate, Food (mcg)                  53.68 mcg

Folic Acid (mcg)                            0.00 mcg

Folate, DFE (mcg_DFE)          53.68 mcg_DFE

Vit-B12 Cyanocobalami (mcg)      0.00 mcg

Vit-H (mcg) Biotin*                  0.00 mcg

Vit-C (mg)                                         74.80 mg

Vit-D (IU)*                                 0.00 IU

Tocopherol, Alpha (mg)                0.77 mg

Tocopherol, Beta (mg)*           0.00 mg

Tocopherol, Gamma (mg)*            0.00 mg

Tocopherol, Delta (mg)*          0.00 mg

Vit-E (IU)*                                        0.00 IU

Vit-K (mcg)                                  155.76 mcg

Minerals

Calcium (mg)          36.96 mg

Magnesium (mg) 20.24 mg

 Phosphorus (mg) 60.72 mg

Potassium (mg)     342.32 mg

Sodium (mg)         22.00 mg

 Chloride (mg)*      0.00 mg

Chromium (mcg)* 0.00 mcg

Copper (mg)         0.06 mg

 Fluroide (mg)*       0.00 mg

Iodine (mcg)*        0.00 mcg

Iron (mg)                1.23 mg

 Manganese (mg)   0.30 mg

Molybdenum (mcg)* 0.00 mcg

Selenium (mcg)     1.41 mcg

 Zinc (mg)                 0.37 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg

Phytosterols (mg)* 21.12 mg

 Stigmasterol (mg)* 0.00 mg

Campesterol (mg)* 0.00 mg

Beta-sitosterol (mg)* 0.00 mg

 Vit-A (mcg_RAE) 33.44 mcg_RAE

Retinol (mcg) 0.00 mcg

Carotene, beta (mcg) 396.00 mcg

 Carotene, alpha (mcg) 5.28 mcg

Cryptoxanthin, beta (mcg) 0.00 mcg

Lycopene (mcg) 0.00 mcg

 Lutein+zeaxanthin (mcg)  1399.20 mcg

Amino Acids

Histidine (g)*0.07 g

Isoleucine (g)*0.12 g

 Leucine (g)*0.13 g

Lysine (g)*0.14 g

Methionine (g)*0.03 g

 Phenylalanine (g)*0.09 g

Threonine (g)*0.11 g

Tryptophan (g)*0.03 g

 Valine (g)*0.14 g

Alanine (g)*0.00 g

Arginine (g)*0.18 g

 Aspartic acid (g)*0.00 g

Cystine (g)*0.02 g

Glutamic acid (g)*0.00 g

 Glycine (g)*0.00 g

Hydroxyproline (g)*0.00 g

Proline (g)*0.00 g

 Serine (g)*0.00 g

Tyrosine (g)*0.00 g

 

  

Fatty Acids

Saturated Fatty Acids

FA 4:0 (g)0.00 g

FA 6:0 (g)0.00 g

 FA 8:0 (g)0.00 g

FA 10:0 (g)0.00 g

FA 12:0 (g)0.00 g

 FA 13:0 (g)*0.00 g

FA 14:0 (g)0.00 g

FA 15:0 (g)*0.00 g

 FA 16:0 (g)0.05 g

FA 17:0 (g)*0.00 g

FA 18:0 (g)0.00 g

 FA 20:0 (g)*0.00 g

FA 22:0 (g)*0.00 g

FA 24:0 (g)*0.00 g

  

     Monounsaturated Fatty

Acids

 The good fats

FA 14:1 (g)*0.00 g

FA 15:1 (g)*0.00 g

 FA 16:1 undifferentiated (g)0.00 g

FA 16:1 c (g)*0.00 g

FA 16:1 t (g)*0.00 g

 FA 17:1 (g)*0.00 g

FA 18:1 undifferentiated (g)0.02 g

FA 18:1 c (g)*0.00 g

 FA 18:1 t (g)*0.00 g

FA 20:1 (g)0.00 g

FA 22:1 undifferentiated (g)0.00 g

 FA 22:1 c (g)*0.00 g

FA 24:1 c (g)*0.00 g

 

  

       Polyunsaturated Fatty

Acids

 More good fats

FA 18:2 undifferentiated (g)0.04 g

FA 18:2 n-6 c,c (g)*0.00 g

 FA 18:2 i (g)*0.00 g

FA 18:2 t not further defined (g)*0.00 g

FA 18:2 CLAs (g)*0.00 g

 FA 18:3 undifferentiated (g)0.09 g

FA 18:3 n-3 c,c,c (g)*0.00 g

FA 18:3 n-6 c,c,c (g)*0.00 g

 FA 18:3 i (g)*0.00 g

FA 18:4 (g)0.00 g

FA 20:2 n-6 c,c (g)*0.00 g

 FA 20:3 undifferentiated (g)*0.00 g

FA 20:4 undifferentiated (g)0.00 g

FA 20:5 n-3 (g)0.00 g

 FA 22:5 n-3 (g)0.00 g

FA 22:6 n-3 (g)0.00 g

 

  

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

Copyright © 2007, by NutriCoach. All rights Reserved.
Last Updated ( Thursday, 15 February 2007 )
 
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