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
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
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
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
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
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
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
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
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
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 Buy premium vegan protein powder
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 Buy Preformed Vegan Vitamin A
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 Buy Vegan Vitamin B1
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 Buy Vegan Vitamin B2
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 Buy Nutritional Yeast naturally rich in vitamin B3
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 Buy Nutritional Yeast naturally rich in vitamin B5
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
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
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 Buy Vegan Vitamin B12
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
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 Buy Vegan Vitamin D
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
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
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
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
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
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
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
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
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
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
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
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
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:
5 ounces of Boiled Swiss Chard has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A and Vitamin C.
It also has a good amount of Vitamin B2, Vitamin B6 and Vitamin E.
This vegetable has some Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.
Minerals in 5 ounces of Boiled and Drained Swiss Chard:
5 ounces of Boiled Swiss Chard is an excellent source of Copper, Iron, Magnesium, Manganese and Potassium.
It has a good amount of Calcium and Sodium.
It also has some Phosphorus and Zinc.
The product has trace amounts of Selenium.
Macronutrients in 5 ounces of Boiled and Drained Swiss Chard:
5 ounces of Boiled Swiss Chard has a good amount of Fiber.
It has some Carbohydrate and Protein.
While 5 ounces of product has trace amounts of Sugars, it has no Fat, Saturated Fat, Omega 3 and Omega 6.