Nutrients in 14 ounces of Swiss Chard

Raw Swiss Chard (Beta vulgaris subsp. vulagaris).

Macros Ratio

Protein Fat Carbs

30%

62%

14 oz ▼

Macro Nutrients

Swiss Chard

Energy75.4 kcal

2.6%

Raw Swiss Chard have 75.40967 kcal of Energy per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.79 g

0.82%

Raw Swiss Chard have 0.793786 g of Fat per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.37%

Raw Swiss Chard have 0.1190679 g of Saturated Fat per 14 ounces, which is 0.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.028 g

1.74%

Raw Swiss Chard have 0.02778251 g of Omega 3 per 14 ounces, which is 1.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.25 g

1.47%

Raw Swiss Chard have 0.25004259 g of Omega 6 per 14 ounces, which is 1.47% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate15 g

11.4%

Raw Swiss Chard have 14.8437982 g of Carbohydrate per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.37 g

6.02%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw 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

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber6.35 g

16.7%

Raw Swiss Chard have 6.350288 g of Fiber per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.14 g

12.8%

Raw Swiss Chard have 7.144074 g of Protein per 14 ounces, which is 12.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Swiss Chard

Vitamin A1214 μg

135%

RAE, retinol activity equivalents

Raw 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
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Vitamin B10.16 mg

13.2%

Thiamine

Raw Swiss Chard have 0.1587572 mg of Vitamin B1 per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.36 mg

27.5%

Riboflavin

Raw Swiss Chard have 0.3572037 mg of Vitamin B2 per 14 ounces, which is 27.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

9.92%

Niacin, nicotinic acid, niacinamide

Raw Swiss Chard have 1.587572 mg of Vitamin B3 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.68 mg

13.7%

Pantothenic acid

Raw Swiss Chard have 0.68265596 mg of Vitamin B5 per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg

30.2%

Pyridoxine

Raw Swiss Chard have 0.39292407 mg of Vitamin B6 per 14 ounces, which is 30.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B955.6 μg

14%

Folates and Folic Acid

Raw Swiss Chard have 55.56502 μg of Vitamin B9 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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
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Vitamin C119 mg

132%

Ascorbic acid

Raw Swiss Chard have 119.0679 mg of Vitamin C per 14 ounces, which is 132% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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
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Vitamin E7.5 mg

50%

Tocopherols and Tocotrienols

Raw 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

Vitamin K3294 μg

2745%

Phytomenadione or phylloquinone

Raw Swiss Chard have 3294.2119 μg of Vitamin K per 14 ounces, which is 2745% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Swiss Chard

Calcium202 mg

20.2%

Raw Swiss Chard have 202.41543 mg of Calcium per 14 ounces, which is 20.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.71 mg

79%

Raw Swiss Chard have 0.71043847 mg of Copper per 14 ounces, which is 79% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron7.14 mg

89.3%

Raw Swiss Chard have 7.144074 mg of Iron per 14 ounces, which is 89.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium321 mg

76.5%

Raw Swiss Chard have 321.48333 mg of Magnesium per 14 ounces, which is 76.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.45 mg

63%

Raw Swiss Chard have 1.45262838 mg of Manganese per 14 ounces, which is 63% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus183 mg

26%

Raw Swiss Chard have 182.57078 mg of Phosphorus per 14 ounces, which is 26% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1504 mg

44.2%

Raw Swiss Chard have 1504.22447 mg of Potassium per 14 ounces, which is 44.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Raw 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

Sodium845 mg

56.4%

Raw Swiss Chard have 845.38209 mg of Sodium per 14 ounces, which is 56.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.43 mg

13%

Raw Swiss Chard have 1.4288148 mg of Zinc per 14 ounces, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water368 g

9.94%

Raw Swiss Chard have 367.7610538 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 Raw Swiss Chard:

14 ounces of Swiss Chard has outstanding amounts of Vitamin A, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B6 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 Raw Swiss Chard:

14 ounces of Swiss Chard has outstanding amounts of Iron.
It is an excellent source of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Sodium.
It also has a good amount of Zinc.
This vegetable has some Selenium.

Macronutrients in 14 ounces of Raw Swiss Chard:

14 ounces of Swiss Chard has a good amount of Carbohydrate, Fiber and Protein.
It has some Sugars.
While 14 ounces of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat.

Compare Raw Swiss Chard with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Swiss Chard

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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