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Nutrients in 500 calories of Boiled Swiss Chard

Boiled and Drained Swiss Chard.

Weight per 500 Calories

Boiled Swiss Chard
2500g

Boiled and Drained Swiss Chard has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
30%
3%
67%
500 kcal ▼

Macro Nutrients

Boiled Swiss Chard
Energy500 kcal
17.2%
Boiled and Drained Swiss Chard have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2 g
2.06%
Boiled and Drained Swiss Chard have 2 g of Fat per 500 calories, which is 2.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.3 g
0.94%
Boiled and Drained Swiss Chard have 0.3 g of Saturated Fat per 500 calories, which is 0.94% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.075 g
4.7%
Boiled and Drained Swiss Chard have 0.075 g of Omega 3 per 500 calories, which is 4.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.63 g
3.68%
Boiled and Drained Swiss Chard have 0.625 g of Omega 6 per 500 calories, which is 3.68% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Swiss Chard have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate103 g
79.4%
Boiled and Drained Swiss Chard have 103.25 g of Carbohydrate per 500 calories, which is 79.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars27.5 g
38%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Swiss Chard have 27.5 g of Sugars per 500 calories, which is 38% 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
Fiber52.5 g
138%
Boiled and Drained Swiss Chard have 52.5 g of Fiber per 500 calories, which is 138% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein47 g
84%
Boiled and Drained Swiss Chard have 47 g of Protein per 500 calories, which is 84% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Swiss Chard
Vitamin A7650 μg
850%
RAE, retinol activity equivalents
Boiled and Drained Swiss Chard have 7650 μg of Vitamin A per 500 calories, which is 850% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.85 mg
71%
Thiamine
Boiled and Drained Swiss Chard have 0.85 mg of Vitamin B1 per 500 calories, which is 71% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.15 mg
165%
Riboflavin
Boiled and Drained Swiss Chard have 2.15 mg of Vitamin B2 per 500 calories, which is 165% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39 mg
56.3%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Swiss Chard have 9 mg of Vitamin B3 per 500 calories, which is 56.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.08 mg
81.5%
Pantothenic acid
Boiled and Drained Swiss Chard have 4.075 mg of Vitamin B5 per 500 calories, which is 81.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.13 mg
163%
Pyridoxine
Boiled and Drained Swiss Chard have 2.125 mg of Vitamin B6 per 500 calories, which is 163% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9225 μg
56.3%
Folates and Folic Acid
Boiled and Drained Swiss Chard have 225 μg of Vitamin B9 per 500 calories, which is 56.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Swiss Chard have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C450 mg
500%
Ascorbic acid
Boiled and Drained Swiss Chard have 450 mg of Vitamin C per 500 calories, which is 500% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Swiss Chard have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E47.3 mg
315%
Tocopherols and Tocotrienols
Boiled and Drained Swiss Chard have 47.25 mg of Vitamin E per 500 calories, which is 315% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K8183 μg
6819%
Phytomenadione or phylloquinone
Boiled and Drained Swiss Chard have 8182.5 μg of Vitamin K per 500 calories, which is 6819% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Swiss Chard
Calcium1450 mg
145%
Boiled and Drained Swiss Chard have 1450 mg of Calcium per 500 calories, which is 145% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper4.08 mg
453%
Boiled and Drained Swiss Chard have 4.075 mg of Copper per 500 calories, which is 453% 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
Iron56.5 mg
706%
Boiled and Drained Swiss Chard have 56.5 mg of Iron per 500 calories, which is 706% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium2150 mg
512%
Boiled and Drained Swiss Chard have 2150 mg of Magnesium per 500 calories, which is 512% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese8.35 mg
363%
Boiled and Drained Swiss Chard have 8.35 mg of Manganese per 500 calories, which is 363% 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
Phosphorus825 mg
118%
Boiled and Drained Swiss Chard have 825 mg of Phosphorus per 500 calories, which is 118% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium13725 mg
404%
Boiled and Drained Swiss Chard have 13725 mg of Potassium per 500 calories, which is 404% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium22.5 μg
41%
Boiled and Drained Swiss Chard have 22.5 μg of Selenium per 500 calories, which is 41% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium4475 mg
298%
Boiled and Drained Swiss Chard have 4475 mg of Sodium per 500 calories, which is 298% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc8.25 mg
75%
Boiled and Drained Swiss Chard have 8.25 mg of Zinc per 500 calories, which is 75% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2316 g
62.6%
Boiled and Drained Swiss Chard have 2316.25 g of Water per 500 calories, which is 62.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled and Drained Swiss Chard:
Minerals in 500 calories of Boiled and Drained Swiss Chard:
Macronutrients in 500 calories of Boiled and Drained Swiss Chard:



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