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Nutrients in 500 calories of Swiss Chard

Raw Swiss Chard (Beta vulgaris subsp. vulagaris).

Weight per 500 Calories

Swiss Chard
2632g

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

Macros Ratio

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

Macro Nutrients

Swiss Chard
Energy500 kcal
17.2%
Raw 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
Fat5.26 g
5.43%
Raw Swiss Chard have 5.2631578947368 g of Fat per 500 calories, which is 5.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.79 g
2.47%
Raw Swiss Chard have 0.78947368421053 g of Saturated Fat per 500 calories, which is 2.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.18 g
11.5%
Raw Swiss Chard have 0.18421052631579 g of Omega 3 per 500 calories, which is 11.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.66 g
9.75%
Raw Swiss Chard have 1.6578947368421 g of Omega 6 per 500 calories, which is 9.75% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate98 g
75.7%
Raw Swiss Chard have 98.421052631579 g of Carbohydrate per 500 calories, which is 75.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars29 g
40%
Raw Swiss Chard have 28.947368421053 g of Sugars per 500 calories, which is 40% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber42 g
111%
Raw Swiss Chard have 42.105263157895 g of Fiber per 500 calories, which is 111% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein47.4 g
84.6%
Raw Swiss Chard have 47.368421052632 g of Protein per 500 calories, which is 84.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Swiss Chard
Vitamin A8053 μg
895%
RAE, retinol activity equivalents
Raw Swiss Chard have 8052.6315789474 μg of Vitamin A per 500 calories, which is 895% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B11.05 mg
87.7%
Thiamine
Raw Swiss Chard have 1.0526315789474 mg of Vitamin B1 per 500 calories, which is 87.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B22.37 mg
182%
Riboflavin
Raw Swiss Chard have 2.3684210526316 mg of Vitamin B2 per 500 calories, which is 182% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B310.5 mg
65.8%
Niacin, nicotinic acid, niacinamide
Raw Swiss Chard have 10.526315789474 mg of Vitamin B3 per 500 calories, which is 65.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B62.6 mg
200%
Pyridoxine
Raw Swiss Chard have 2.6052631578947 mg of Vitamin B6 per 500 calories, which is 200% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B9368 μg
92%
Folates and Folic Acid
Raw Swiss Chard have 368.42105263158 μg of Vitamin B9 per 500 calories, which is 92% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C789 mg
877%
Ascorbic acid
Raw Swiss Chard have 789.47368421053 mg of Vitamin C per 500 calories, which is 877% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E49.7 mg
332%
Tocopherols and Tocotrienols
Raw Swiss Chard have 49.736842105263 mg of Vitamin E per 500 calories, which is 332% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K21842 μg
18202%
Phytomenadione or phylloquinone
Raw Swiss Chard have 21842.105263158 μg of Vitamin K per 500 calories, which is 18202% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Swiss Chard
Calcium1342 mg
134%
Raw Swiss Chard have 1342.1052631579 mg of Calcium per 500 calories, which is 134% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper4.7 mg
523%
Raw Swiss Chard have 4.7105263157895 mg of Copper per 500 calories, which is 523% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron47.4 mg
592%
Raw Swiss Chard have 47.368421052632 mg of Iron per 500 calories, which is 592% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium2132 mg
508%
Raw Swiss Chard have 2131.5789473684 mg of Magnesium per 500 calories, which is 508% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese9.63 mg
419%
Raw Swiss Chard have 9.6315789473684 mg of Manganese per 500 calories, which is 419% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus1211 mg
173%
Raw Swiss Chard have 1210.5263157895 mg of Phosphorus per 500 calories, which is 173% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium9974 mg
293%
Raw Swiss Chard have 9973.6842105263 mg of Potassium per 500 calories, which is 293% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium23.7 μg
43%
Raw Swiss Chard have 23.684210526316 μg of Selenium per 500 calories, which is 43% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium5605 mg
374%
Raw Swiss Chard have 5605.2631578947 mg of Sodium per 500 calories, which is 374% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc9.47 mg
86%
Raw Swiss Chard have 9.4736842105263 mg of Zinc per 500 calories, which is 86% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2438 g
66%
Raw Swiss Chard have 2438.4210526316 g of Water per 500 calories, which is 66% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Swiss Chard:
500 calories of Swiss Chard has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B3. It has no Vitamin B12 and Vitamin D.
Minerals in 500 calories of Raw Swiss Chard:
500 calories of Swiss Chard has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc.
It is an excellent source of Selenium.
Macronutrients in 500 calories of Raw Swiss Chard:
500 calories of Swiss Chard has outstanding amounts of Fiber and Protein.
It is an excellent source of Carbohydrate and Sugars. It also has a good amount of Omega 3 and Omega 6. This vegetable has some Fat and Saturated Fat.



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