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%

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

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%

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

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

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

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
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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
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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
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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
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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
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Vitamin B54.53 mg

91%

Pantothenic acid

Raw Swiss Chard have 4.5263157894737 mg of Vitamin B5 per 500 calories, which is 91% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

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 B7

Biotin

No information available

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

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
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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

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
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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

Fluoride

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

No information available

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

Molybdenum

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

No information available

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 B5, 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.

Compare Raw Swiss Chard with:

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

Food Info

Nutrients in 500 calories of Swiss Chard

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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