Brussels Sprouts

ByОлена Коновалова
BRUSSELS SPROUTS
      Brussels sprouts (Brassica oleracea var. gemmifera) are characterized by a high concentration of vitamin K (phylloquinone) (208.0% of the Daily Value [DV] per 100 g), ascorbic acid (111.0%), folate (32.5%), and pyridoxine (14.0%). Its mineral profile is notably rich in: silicon (93.0% DV per 100 g), potassium (18.0%), and manganese (13.5%). Furthermore, it contains significant levels of dietary fiber (21.0%), the essential amino acid valine (approx. 10.0% DV), and the non-essential amino acid proline (16.9%). It is further distinguished by its concentration of omega-3 polyunsaturated fatty acids (24.7%), among which alpha-linolenic acid (18:3) is the predominant fraction. The composition also includes starch (0.49 g per 100 g) and sucrose (1.49 g per 100 g).
     Individuals predisposed to gout should consider that 100 g of Brussels sprouts constitute 20.0% of the maximum daily allowance for purine bases.
     The concentration of oxalic acid per 100 g is 15 mg, representing 3.8% of the maximum tolerable daily intake (for further details, see Rhubarb).
Caloric content per 100 g: 35 kcal
Water in 100 g: 86 g
Ash from 100 g: 1.3 g
CHEMICAL COMPOSITION
 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
Name Content, mass fraction per 100 g of product % of daily norm
in figures visually*
Vitamin B1 (thiamine) 0.101-0.149 mg 7% 5
Vitamin B2 (riboflavin) 0.137-0.2 mg 11%  10
Vitamin B5 (pantothenic acid) 0.4-0.723 mg 11%  10
Vitamin B6 (pyridoxine) 0.220-0.297 mg 14% 20
Vitamin B9 (folic acid) 130 mcg 32.5%  30
Vitamin B12 (cyanocobalamin) 0.0 mcg 0% 0
Vitamin C (ascorbic acid) 85-158 mg 111% 100 10
Vitamin E (alpha-tocopherol) 0.72-1 mg 7% 10
Vitamin D (ergocalciferol) 0.0 mcg 0% 0
Vitamin PP (nicotinic acid) 0.68-1.07 mg 3% 5
Vitamin K (phylloquinone) 250 mcg 208%  10010010
Biotin 0.4 mcg 0.8% 0
Beta-carotene 127-300 mcg 6% 5
Lutein + zeaxanthin No data
Lycopene 0.0 mcg 0% 0
Choline 0.0 mg 0%  0
Methylmethionine sulfonium (vitamin U) 12 mg 6%  5

* Full pitcher – 100% of daily norm; empty – 0-1% of daily norm.

MINERAL ELEMENTS

Macroelements

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Potassium 398-555 mg 18% 20
Calcium 18.7-34 mg 2.5% 5
Silicon 28 mg 93% 90
Magnesium 20.9-40 mg 8% 10
Sodium 3.4-14 mg 0.5% 0
Sulfur 63 mg 6.3% 5
Phosphorus 56.7-106 mg 9.4% 10
Chlorine No data

Microelements

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Aluminum No data
Boron No data
Vanadium No data
Iron 0.77-1.3 mg 7% 5
Iodine 0.08-0.53 mcg 0.2% 0
Cobalt No data
Manganese 270.0 mcg 13.5% 20
Copper 37.0-64.0 mcg 5% 5
Molybdenum No data
Nickel 2.0-11.3 mcg 5% 5
Rubidium No data
Selenium 1.1 mcg 1.7% 5
Fluorine No data
Chromium 0.3-0.4 mcg 0.7% 0
Zinc 30.0-62.0 mcg 3.8% 5

 

PROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of daily norm
in figures visually
Total protein content 4.8 g 8%  10
Content of essential amino acids 1.3 g 6%  5
Content of non-essential amino acids 2.9 g 5%  5

 

Essential Amino Acids

 

Name of the acid Content, g per 100 g of product % of daily norm
in figures visually
Valine 0.24 9.6% 10
Histidine 0.094 4.5% 5
Isoleucine 0.15 7.5% 5
Leucine 0.20 4.3% 5
Lysine 0.23 5.6%  5
Methionine 0.049 2.7% 5
Threonine 0.15 6.2% 5
Tryptophan 0.052 5.2% 10
Phenylalanine 0.13 4.3%  5

 

Non-Essential Amino Acids

 

Name of the acid Content, g per 100 g of product % of daily norm
in figures visually
Alanine 0.21 3.2%  5
Arginine 0.30 4.9% 5
Aspartic acid 0.42 3.4% 5
Glycine 0.15 4.3%  5
Glutamic acid 0.76 5.6% 5
Proline 0.76 16.9% 20
Serine 0.20 2.4%  5
Tyrosine 0.073 2.4% 5
Cystine 0.021 1.2% 0



FATS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of daily norm
in figures visually
Total fat content 0.4-0.6 g 0.5% 0
Content of unsaturated fatty acids 0.1 g 0.2% 0
Content of omega-3 unsaturated fatty acids 0.247 g 24.7% 30
Content of omega-6 unsaturated fatty acids 0.074 g 0.7% 0
Content of saturated fatty acids 0.1 g 0.4% 0

 

Unsaturated Fatty Acids

 

Name of the acid Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0.0 g
Oleic C 18:1 (omega-9) 0.015 g
Linoleic C 18:2 (omega-6) 0.074 g
Alpha-linolenic C 18:3 (omega-3) 0.247 g
Stearidonic C 18:4 (omega-3) 0.0 g
Gadoleic C 20:1 (omega-11) 0.0 g
Arachidonic C 20:4 (omega-6) 0.0 g
Eicosapentaenoic C 20:5 (omega-3) 0.0 g
Erucic C 22:1 (omega-9) 0.0 g
Clupanodonic C 22:5 (omega-3) 0.0 g
Docosahexaenoic C 22:6 (omega-3) 0.0 g
Nervonic C 24:1 (omega-9) 0.0 g

 

Saturated Fatty Acids

 

Name of the acid Content, g per 100 g of product
Myristic C 14:0 0.0 g
Palmitic C 16:0 0.074 g
Stearic C 18:0 0.005 g
Arachidic C 20:0 No data
Behenic C 22:0 No data
Lignoceric C 24:0 No data

 

STEROLS

 

Name Content, mass fraction per 100 g of product % of daily norm
in figures visually
Campesterol + brassicasterol No data
Cholesterol 0.0 mg 0% –

 

CARBOHYDRATES

 

Name Content, mass fraction per 100 g of product % of daily norm
in figures visually
Total carbohydrate content 3.1-7.2 g 3% 5
Mono- and disaccharides 2.7 g 5.4%  5
Glucose 0.23 g 2.3% 5
Fructose 0.40 g 1.1%  0
Galactose 0.0 g 0% 0
Sucrose 1.49 g – –
Lactose 0.0 g 0% 0
Starch 0.49 g –  –
Maltose 0.0 g – –
Fiber 4.2 g 21% 20

PURINE BASES

Name Content, mass fraction per 100 g of product % of daily norm
in figures visually
Total purine content 25 mg 20% 20

Units of measurement:
Piece: about 70.0 g
Teacup: 250.0 g
Faceted glass: 200.0 g
Teaspoon: 7.0 g
Tablespoon: 20.0 g

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