Boiled and Drained Swiss Chard have 79.3786 kcal of Energy per 14 ounces, which is 2.74% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Boiled and Drained Swiss Chard have 0.3175144 g of Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Boiled and Drained Swiss Chard have 0.04762716 g of Saturated Fat per 14 ounces, which is 0.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Boiled and Drained Swiss Chard have 0.01190679 g of Omega 3 per 14 ounces, which is 0.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Boiled and Drained Swiss Chard have 0.09922325 g of Omega 6 per 14 ounces, which is 0.58% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Boiled and Drained Swiss Chard have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 16.3916809 g of Carbohydrate per 14 ounces, which is 12.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Swiss Chard have 4.365823 g of Sugars per 14 ounces, which is 6.02% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Boiled and Drained Swiss Chard have 8.334753 g of Fiber per 14 ounces, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Boiled and Drained Swiss Chard have 7.4615884 g of Protein per 14 ounces, which is 13.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Boiled and Drained Swiss Chard have 1214.49258 μg of Vitamin A per 14 ounces, which is 135% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Boiled and Drained Swiss Chard have 0.13494362 mg of Vitamin B1 per 14 ounces, which is 11.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Boiled and Drained Swiss Chard have 0.34132798 mg of Vitamin B2 per 14 ounces, which is 26.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Boiled and Drained Swiss Chard have 1.4288148 mg of Vitamin B3 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Boiled and Drained Swiss Chard have 0.64693559 mg of Vitamin B5 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Boiled and Drained Swiss Chard have 0.33735905 mg of Vitamin B6 per 14 ounces, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 35.72037 μg of Vitamin B9 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Boiled and Drained Swiss Chard have 71.44074 mg of Vitamin C per 14 ounces, which is 79.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Boiled and Drained Swiss Chard have 7.5012777 mg of Vitamin E per 14 ounces, which is 50% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 1299.030789 μg of Vitamin K per 14 ounces, which is 1083% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 230.19794 mg of Calcium per 14 ounces, which is 23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 0.64693559 mg of Copper per 14 ounces, which is 72% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 8.9697818 mg of Iron per 14 ounces, which is 112% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 341.32798 mg of Magnesium per 14 ounces, which is 81.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 1.32562262 mg of Manganese per 14 ounces, which is 57.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 130.97469 mg of Phosphorus per 14 ounces, which is 18.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 2178.94257 mg of Potassium per 14 ounces, which is 64% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 710.43847 mg of Sodium per 14 ounces, which is 47.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 1.3097469 mg of Zinc per 14 ounces, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Boiled and Drained Swiss Chard have 367.7213645 g of Water per 14 ounces, which is 9.94% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled and Drained Swiss Chard:
14 ounces of Boiled Swiss Chard has outstanding amounts of Vitamin A and Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B6, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Boiled and Drained Swiss Chard:
14 ounces of Boiled Swiss Chard has outstanding amounts of Iron and Magnesium.
It is an excellent source of Calcium, Copper, Manganese, Potassium and Sodium.
It also has a good amount of Phosphorus and Zinc.
This vegetable has some Selenium.
Macronutrients in 14 ounces of Boiled and Drained Swiss Chard:
14 ounces of Boiled Swiss Chard is an excellent source of Fiber.
It has a good amount of Carbohydrate and Protein.
It also has some Sugars.
While 14 ounces of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.