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Nutrients in 300 calories of Swiss Chard

Raw Swiss Chard (Beta vulgaris subsp. vulagaris).

Weight per 300 Calories

Swiss Chard
1579g

Raw Swiss Chard has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
30%
8%
62%
300 kcal ▼

Macro Nutrients

Swiss Chard
Energy300 kcal
10.3%
Raw Swiss Chard have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.16 g
3.26%
Raw Swiss Chard have 3.1578947368421 g of Fat per 300 calories, which is 3.26% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.47 g
1.5%
Raw Swiss Chard have 0.47368421052632 g of Saturated Fat per 300 calories, which is 1.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.11 g
6.9%
Raw Swiss Chard have 0.11052631578947 g of Omega 3 per 300 calories, which is 6.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.99 g
5.85%
Raw Swiss Chard have 0.99473684210526 g of Omega 6 per 300 calories, which is 5.85% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Swiss Chard have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate59 g
45.4%
Raw Swiss Chard have 59.052631578947 g of Carbohydrate per 300 calories, which is 45.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars17.4 g
24%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Swiss Chard have 17.368421052632 g of Sugars per 300 calories, which is 24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber25.3 g
66.5%
Raw Swiss Chard have 25.263157894737 g of Fiber per 300 calories, which is 66.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein28.4 g
50.8%
Raw Swiss Chard have 28.421052631579 g of Protein per 300 calories, which is 50.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Swiss Chard
Vitamin A4832 μg
537%
RAE, retinol activity equivalents
Raw Swiss Chard have 4831.5789473684 μg of Vitamin A per 300 calories, which is 537% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.63 mg
52.6%
Thiamine
Raw Swiss Chard have 0.63157894736842 mg of Vitamin B1 per 300 calories, which is 52.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.42 mg
109%
Riboflavin
Raw Swiss Chard have 1.4210526315789 mg of Vitamin B2 per 300 calories, which is 109% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.3 mg
39.5%
Niacin, nicotinic acid, niacinamide
Raw Swiss Chard have 6.3157894736842 mg of Vitamin B3 per 300 calories, which is 39.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.7 mg
54.3%
Pantothenic acid
Raw Swiss Chard have 2.7157894736842 mg of Vitamin B5 per 300 calories, which is 54.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.56 mg
120%
Pyridoxine
Raw Swiss Chard have 1.5631578947368 mg of Vitamin B6 per 300 calories, which is 120% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9221 μg
55.3%
Folates and Folic Acid
Raw Swiss Chard have 221.05263157895 μg of Vitamin B9 per 300 calories, which is 55.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Swiss Chard have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C474 mg
526%
Ascorbic acid
Raw Swiss Chard have 473.68421052632 mg of Vitamin C per 300 calories, which is 526% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Swiss Chard have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E30 mg
199%
Tocopherols and Tocotrienols
Raw Swiss Chard have 29.842105263158 mg of Vitamin E per 300 calories, which is 199% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K13105 μg
10921%
Phytomenadione or phylloquinone
Raw Swiss Chard have 13105.263157895 μg of Vitamin K per 300 calories, which is 10921% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Swiss Chard
Calcium805 mg
80.5%
Raw Swiss Chard have 805.26315789474 mg of Calcium per 300 calories, which is 80.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.83 mg
314%
Raw Swiss Chard have 2.8263157894737 mg of Copper per 300 calories, which is 314% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron28.4 mg
355%
Raw Swiss Chard have 28.421052631579 mg of Iron per 300 calories, which is 355% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1279 mg
305%
Raw Swiss Chard have 1278.9473684211 mg of Magnesium per 300 calories, which is 305% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese5.78 mg
251%
Raw Swiss Chard have 5.7789473684211 mg of Manganese per 300 calories, which is 251% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus726 mg
104%
Raw Swiss Chard have 726.31578947368 mg of Phosphorus per 300 calories, which is 104% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium5984 mg
176%
Raw Swiss Chard have 5984.2105263158 mg of Potassium per 300 calories, which is 176% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium14.2 μg
26%
Raw Swiss Chard have 14.210526315789 μg of Selenium per 300 calories, which is 26% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3363 mg
224%
Raw Swiss Chard have 3363.1578947368 mg of Sodium per 300 calories, which is 224% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.7 mg
51.7%
Raw Swiss Chard have 5.6842105263158 mg of Zinc per 300 calories, which is 51.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1463 g
39.5%
Raw Swiss Chard have 1463.0526315789 g of Water per 300 calories, which is 39.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Swiss Chard:
Minerals in 300 calories of Raw Swiss Chard:
Macronutrients in 300 calories of Raw Swiss Chard:



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