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Nutrients in 5 ounces of Boiled Swiss Chard

Boiled and Drained Swiss Chard.

Macros Ratio

Protein Fat Carbs
30%
3%
67%
5 oz ▼

Macro Nutrients

Boiled Swiss Chard
Energy28.3 kcal
0.98%
Boiled and Drained Swiss Chard have 28.3495 kcal of Energy per 5 ounces, which is 0.98% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.11 g
0.12%
Boiled and Drained Swiss Chard have 0.113398 g of Fat per 5 ounces, which is 0.12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.017 g
0.053%
Boiled and Drained Swiss Chard have 0.0170097 g of Saturated Fat per 5 ounces, which is 0.053% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.004 g
0.27%
Boiled and Drained Swiss Chard have 0.004252425 g of Omega 3 per 5 ounces, which is 0.27% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.035 g
0.21%
Boiled and Drained Swiss Chard have 0.035436875 g of Omega 6 per 5 ounces, which is 0.21% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate5.85 g
4.5%
Boiled and Drained Swiss Chard have 5.85417175 g of Carbohydrate per 5 ounces, which is 4.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.56 g
2.15%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Swiss Chard have 1.5592225 g of Sugars per 5 ounces, which is 2.15% 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
Fiber2.98 g
7.83%
Boiled and Drained Swiss Chard have 2.9766975 g of Fiber per 5 ounces, which is 7.83% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.66 g
4.76%
Boiled and Drained Swiss Chard have 2.664853 g of Protein per 5 ounces, which is 4.76% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Swiss Chard
Vitamin A434 μg
48%
RAE, retinol activity equivalents
Boiled and Drained Swiss Chard have 433.74735 μg of Vitamin A per 5 ounces, which is 48% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.048 mg
4%
Thiamine
Boiled and Drained Swiss Chard have 0.04819415 mg of Vitamin B1 per 5 ounces, which is 4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg
9.38%
Riboflavin
Boiled and Drained Swiss Chard have 0.12190285 mg of Vitamin B2 per 5 ounces, which is 9.38% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.51 mg
3.2%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Swiss Chard have 0.510291 mg of Vitamin B3 per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.23 mg
4.62%
Pantothenic acid
Boiled and Drained Swiss Chard have 0.231048425 mg of Vitamin B5 per 5 ounces, which is 4.62% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.12 mg
9.27%
Pyridoxine
Boiled and Drained Swiss Chard have 0.120485375 mg of Vitamin B6 per 5 ounces, which is 9.27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B912.8 μg
3.2%
Folates and Folic Acid
Boiled and Drained Swiss Chard have 12.757275 μg of Vitamin B9 per 5 ounces, which is 3.2% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C25.5 mg
28.3%
Ascorbic acid
Boiled and Drained Swiss Chard have 25.51455 mg of Vitamin C per 5 ounces, which is 28.3% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.68 mg
18%
Tocopherols and Tocotrienols
Boiled and Drained Swiss Chard have 2.67902775 mg of Vitamin E per 5 ounces, which is 18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K464 μg
387%
Phytomenadione or phylloquinone
Boiled and Drained Swiss Chard have 463.9395675 μg of Vitamin K per 5 ounces, which is 387% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Swiss Chard
Calcium82.2 mg
8.22%
Boiled and Drained Swiss Chard have 82.21355 mg of Calcium per 5 ounces, which is 8.22% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.23 mg
25.7%
Boiled and Drained Swiss Chard have 0.231048425 mg of Copper per 5 ounces, which is 25.7% 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
Iron3.2 mg
40%
Boiled and Drained Swiss Chard have 3.2034935 mg of Iron per 5 ounces, which is 40% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium122 mg
29%
Boiled and Drained Swiss Chard have 121.90285 mg of Magnesium per 5 ounces, which is 29% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.47 mg
20.6%
Boiled and Drained Swiss Chard have 0.47343665 mg of Manganese per 5 ounces, which is 20.6% 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
Phosphorus46.8 mg
6.7%
Boiled and Drained Swiss Chard have 46.776675 mg of Phosphorus per 5 ounces, which is 6.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium778 mg
23%
Boiled and Drained Swiss Chard have 778.193775 mg of Potassium per 5 ounces, which is 23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.28 μg
2.3%
Boiled and Drained Swiss Chard have 1.2757275 μg of Selenium per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium254 mg
17%
Boiled and Drained Swiss Chard have 253.728025 mg of Sodium per 5 ounces, which is 17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.47 mg
4.25%
Boiled and Drained Swiss Chard have 0.46776675 mg of Zinc per 5 ounces, which is 4.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water131 g
3.55%
Boiled and Drained Swiss Chard have 131.32905875 g of Water per 5 ounces, which is 3.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Boiled and Drained Swiss Chard:
Minerals in 5 ounces of Boiled and Drained Swiss Chard:
Macronutrients in 5 ounces of Boiled and Drained Swiss Chard:



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