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Brussels sprouts

Brussels sprouts have a slightly bitter taste. They can be eaten raw but are generally cooked. Their distinctive aroma comes from the glucosinolate sinigrin.
86%
Water
 71
Macronutrient carbohydrates 70.86%
/27
Macronutrient proteins 26.76%
/02
Macronutrient fats 2.38%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, <0.1g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, 0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 0:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

Brussels sprouts are great eaten raw (e.g., in salads). However, they are generally served cooked as they are then easier to digest. Brussels sprouts develop their full flavor and taste less bitter after a light frost or two.

General information:

From Wikipedia: “The Brussels sprout is a member of the Gemmifera Group of cabbages (Brassica oleracea), grown for its edible buds. The leafy green vegetables are typically 2.5–4 cm (0.98–1.6 in) in diameter and look like miniature cabbages. The Brussels sprout has long been popular in Brussels, Belgium, and may have originated and gained its name there.”

Cooking and preparation:

“The most common method of preparing Brussels sprouts for cooking begins with cutting the buds off the stalk. Any surplus stem is cut away, and any loose surface leaves are peeled and discarded. Once cut and cleaned, the buds are typically cooked by boiling, steaming, stir frying, grilling, or roasting. To ensure even cooking throughout, buds of a similar size are usually chosen. Some cooks will make a single cut or a cross in the center of the stem to aid the penetration of heat. Brussels sprouts can be pickled as an alternative to cooking.

Overcooking will render the buds gray and soft, and they then develop a strong flavor and odor that some dislike. The odor is associated with the glucosinolate sinigrin, an organic compound that contains sulfur: hence the strong smell. For taste, roasting Brussels sprouts is a common way to cook them to bring out flavor. Common toppings or additions for Brussels sprouts include Parmesan cheese and butter, balsamic vinegar, apple cider vinegar, bacon, pistachios, pine nuts, mustard, brown sugar, chestnuts or pepper. Another popular way of cooking Brussels sprouts is to sauté them.”

Nutrients, phytochemicals, and research:

Raw Brussels sprouts contain excellent levels of vitamin C and vitamin K, with more moderate amounts of B vitamins, such as folic acid and vitamin B6); essential minerals and dietary fibre exist in lesser amounts.

Brussels sprouts, as with broccoli and other brassicas, contain sulforaphane, a phytochemical under basic research for its potential anticancer properties. Although boiling reduces the level of sulforaphane, steaming and stir frying do not result in significant loss.

Consuming Brussels sprouts in excess may not be suitable for patients taking anticoagulants such as "warfar.." since they contain vitamin K, a blood-clotting factor. In one reported incident, eating too many Brussels sprouts precipitated hospitalization for an individual on blood-thinning therapy.”

Etymology:

“Although native to the Mediterranean region with other cabbage species, Brussels sprouts first appeared in northern Europe during the fifth century, later being cultivated in the thirteenth century near Brussels from which they derived their name.”

Cultivation:

“Brussels sprouts grow in temperature ranges of 7–24 °C (45–75 °F), with highest yields at 15–18 °C (59–64 °F). Fields are ready for harvest 90 to 180 days after planting. The edible sprouts grow like buds in helical patterns along the side of long, thick stalks of about 60 to 120 cm (24 to 47 in) in height, maturing over several weeks from the lower to the upper part of the stalk. Sprouts may be picked by hand into baskets ... or by cutting the entire stalk at once for processing, or by mechanical harvester, depending on variety. Each stalk can produce 1.1 to 1.4 kg (2.4 to 3.1 lb), although the commercial yield is about 900 g (2.0 lb) per stalk. Harvest season in temperate zones of the northern latitudes is September to March, making Brussels sprout a traditional winter stock vegetable. In the home garden, harvest can be delayed as quality does not suffer from freezing. Sprouts are considered to be sweetest after a frost.

Brussels sprouts are a cultivar group of the same species as cabbage, in the same family as collard greens, broccoli, kale, and kohlrabi; they are cruciferous (they belong to the Brassicaceae family; old name Cruciferae). Many cultivars are available, some being purple in color, such as 'Ruby Crunch' or 'Red Bull'.”

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information
per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy43 kcal
180 kJ
2.2%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids0.30 g0.4%
Recommended daily allowance according to the GDA: 70g
Saturated Fats0.06 g0.3%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber)9.0 g3.3%
Recommended daily allowance according to the GDA: 270g
Sugars2.2 g2.4%
Recommended daily allowance according to the GDA: 90g
Fiber3.8 g15.2%
Recommended daily allowance according to the GDA: 25g
Protein/Albumin3.4 g6.8%
Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:25.0 mg)64 mg2.6%
Recommended daily allowance according to the GDA: 2.4g
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per 100g 2000 kcal
VitVitamin K 177 µg236.0%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg
VitVitamin C (ascorbic acid) 85 mg106.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
VitFolate, as the active form of folic acid (née vitamin B9 and 61 µg31.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
ElemPotassium, K 389 mg19.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
MinManganese, Mn 0.34 mg17.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
VitVitamin B6 (pyridoxine) 0.22 mg16.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
ProtTryptophan (Trp, W) 0.04 g15.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
ProtThreonine (Thr, T) 0.12 g13.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
VitThiamine (vitamin B1) 0.14 mg13.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
ProtIsoleucine (Ile, I) 0.13 g11.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g

Detailed micronutrients and daily requirement coverage per 100g

Explanations of nutrient tables in general

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Alpha-Linolenic acid; ALA; 18:3 omega-3 0.10 g5.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g
Linoleic acid; LA; 18:2 omega-6 0.04 g< 0.1%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g

Essential amino acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Tryptophan (Trp, W) 0.04 g15.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Threonine (Thr, T) 0.12 g13.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Isoleucine (Ile, I) 0.13 g11.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Valine (Val, V) 0.16 g10.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Lysine (Lys, K) 0.15 g8.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g
Leucine (Leu, L) 0.15 g6.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Phenylalanine (Phe, F) 0.10 g6.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Methionine (Met, M) 0.03 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Vitamins per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Vitamin K 177 µg236.0%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg
Vitamin C (ascorbic acid) 85 mg106.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Folate, as the active form of folic acid (née vitamin B9 and 61 µg31.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Vitamin B6 (pyridoxine) 0.22 mg16.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Thiamine (vitamin B1) 0.14 mg13.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Vitamin E, as a-TEs 0.88 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Riboflavin (vitamin B2) 0.09 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Niacin (née vitamin B3) 0.74 mg5.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Pantothenic acid (vitamin B5) 0.31 mg5.0%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Vitamin A, as RAE 38 µg5.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Vitamin D 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg

Essential macroelements (macronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Potassium, K 389 mg19.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Phosphorus, P 69 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Magnesium, Mg 23 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Calcium, Ca 42 mg5.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Sodium, Na 25 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Essential trace elements (micronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Manganese, Mn 0.34 mg17.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Iron, Fe 1.4 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Copper, Cu 0.07 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Zinc, Zn 0.42 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Selenium, Se 1.6 µg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg
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