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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Brussels Sprouts

(Brussels Sprouts)  Brussels sprouts are members of the cabbage family, which they resemble in miniature form.  They are a good source of dietary fiber and protein, vitamins A and C, and potassium, iron and a small amount of calcium.  Like other cruciferous vegetables, Brussels sprouts have been shown to have cancer prevention properties.  When purchasing, select tightly compact, firm heads with good color and without a strong odor.  See nutritional charts below for raw and cooked Brussels sprouts.

Brussels sprouts, raw

Scientific Name:     Brassica oleracea (Gemmifera Group)

NDB No:     11098

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
86.00
8
0.435
Energy
kcal
43
0
 
Energy
kj
180
0
 
Protein
g
3.38
2
 
Total lipid (fat)
g
0.30
2
 
Carbohydrate, by difference
g
8.96
0
 
Fiber, total dietary
g
3.8
0
 
Ash
g
1.37
1
 
Minerals
Calcium, Ca
mg
42
2
 
Iron, Fe
mg
1.40
2
 
Magnesium, Mg
mg
23
1
 
Phosphorus, P
mg
69
1
 
Potassium, K
mg
389
4
21.971
Sodium, Na
mg
25
4
2.873
Zinc, Zn
mg
0.42
1
 
Copper, Cu
mg
0.070
1
 
Manganese, Mn
mg
0.337
0
 
Selenium, Se
mcg
1.6
0
 
Vitamins
Vitamin C, total ascorbic acid
mg
85.0
1
 
Thiamin
mg
0.139
2
 
Riboflavin
mg
0.090
2
 
Niacin
mg
0.745
2
 
Pantothenic acid
mg
0.309
0
 
Vitamin B-6
mg
0.219
0
 
Folate, total
mcg
61
3
6.336
Folic acid
mcg
0
0
 
Folate, food
mcg
61
3
6.336
Folate, DFE
mcg_DFE
61
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
883
2
 
Vitamin A, RE
mcg_RE
88
2
 
Vitamin E
mg_ATE
0.880
0
 
Lipids
Fatty acids, total saturated
g
0.062
0
 
4:0
g
0.000
0
 
6:0
g
0.000
0
 
8:0
g
0.002
2
 
10:0
g
0.000
2
 
12:0
g
0.000
2
 
14:0
g
0.000
1
 
16:0
g
0.053
2
 
18:0
g
0.003
2
 
Fatty acids, total monounsaturated
g
0.023
0
 
16:1 undifferentiated
g
0.002
2
 
18:1 undifferentiated
g
0.019
2
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.153
0
 
18:2 undifferentiated
g
0.045
2
 
18:3 undifferentiated
g
0.099
2
 
18:4
g
0.000
0
 
20:4 undifferentiated
g
0.001
2
 
20:5 n-3
g
0.000
0
 
22:5 n-3
g
0.000
0
 
22:6 n-3
g
0.000
0
 
Cholesterol
mg
0
0
 
Phytosterols
mg
24
0
 
Amino acids
Tryptophan
g
0.037
14
 
Threonine
g
0.120
14
 
Isoleucine
g
0.132
14
 
Leucine
g
0.152
14
 
Lysine
g
0.154
14
 
Methionine
g
0.032
14
 
Cystine
g
0.022
1
 
Phenylalanine
g
0.098
14
 
Valine
g
0.155
14
 
Arginine
g
0.203
14
 
Histidine
g
0.076
14
 
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

Brussels sprouts, cooked, boiled, drained, without salt

NDB No:     11099

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
87.32
0
 
Energy
kcal
39
0
 
Energy
kj
163
0
 
Protein
g
2.55
5
0.486
Total lipid (fat)
g
0.51
5
0.111
Carbohydrate, by difference
g
8.67
0
 
Fiber, total dietary
g
2.6
0
 
Ash
g
0.95
5
0.042
Minerals
Calcium, Ca
mg
36
0
 
Iron, Fe
mg
1.20
0
 
Magnesium, Mg
mg
20
0
 
Phosphorus, P
mg
56
0
 
Potassium, K
mg
317
0
 
Sodium, Na
mg
21
0
 
Zinc, Zn
mg
0.33
6
0.019
Copper, Cu
mg
0.083
5
0.009
Manganese, Mn
mg
0.227
5
0.027
Selenium, Se
mcg
1.5
0
 
Vitamins
Vitamin C, total ascorbic acid
mg
62.0
0
 
Thiamin
mg
0.107
0
 
Riboflavin
mg
0.080
0
 
Niacin
mg
0.607
0
 
Pantothenic acid
mg
0.252
0
 
Vitamin B-6
mg
0.178
0
 
Folate, total
mcg
60
1
 
Folic acid
mcg
0
0
 
Folate, food
mcg
60
1
 
Folate, DFE
mcg_DFE
60
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
719
0
 
Vitamin A, RE
mcg_RE
72
0
 
Vitamin E
mg_ATE
0.850
0
 
Lipids
Fatty acids, total saturated
g
0.105
0
 
4:0
g
0.000
0
 
6:0
g
0.000
0
 
8:0
g
0.003
0
 
10:0
g
0.000
0
 
12:0
g
0.000
0
 
14:0
g
0.001
0
 
16:0
g
0.090
0
 
18:0
g
0.005
0
 
Fatty acids, total monounsaturated
g
0.039
0
 
16:1 undifferentiated
g
0.004
0
 
18:1 undifferentiated
g
0.033
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.260
0
 
18:2 undifferentiated
g
0.077
0
 
18:3 undifferentiated
g
0.168
0
 
18:4
g
0.000
0
 
20:4 undifferentiated
g
0.002
0
 
20:5 n-3
g
0.000
0
 
22:5 n-3
g
0.000
0
 
22:6 n-3
g
0.000
0
 
Cholesterol
mg
0
0
 
Amino acids
Tryptophan
g
0.028
0
 
Threonine
g
0.091
0
 
Isoleucine
g
0.100
0
 
Leucine
g
0.114
0
 
Lysine
g
0.116
0
 
Methionine
g
0.024
0
 
Cystine
g
0.016
0
 
Phenylalanine
g
0.074
0
 
Valine
g
0.117
0
 
Arginine
g
0.153
0
 
Histidine
g
0.057
0
 
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

 

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-6)

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