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Nutrients in 7 ounces of Boiled Swiss Chard

Boiled and Drained Swiss Chard.

Macros Ratio

Protein Fat Carbs
30%
3%
67%
7 oz ▼

Macro Nutrients

Boiled Swiss Chard
Energy39.7 kcal
1.37%
Boiled and Drained Swiss Chard have 39.6893 kcal of Energy per 7 ounces, which is 1.37% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.16 g
0.16%
Boiled and Drained Swiss Chard have 0.1587572 g of Fat per 7 ounces, which is 0.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.024 g
0.074%
Boiled and Drained Swiss Chard have 0.02381358 g of Saturated Fat per 7 ounces, which is 0.074% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.006 g
0.37%
Boiled and Drained Swiss Chard have 0.005953395 g of Omega 3 per 7 ounces, which is 0.37% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.05 g
0.29%
Boiled and Drained Swiss Chard have 0.049611625 g of Omega 6 per 7 ounces, which is 0.29% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate8.2 g
6.3%
Boiled and Drained Swiss Chard have 8.19584045 g of Carbohydrate per 7 ounces, which is 6.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.2 g
3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Swiss Chard have 2.1829115 g of Sugars per 7 ounces, which is 3% 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
Fiber4.17 g
11%
Boiled and Drained Swiss Chard have 4.1673765 g of Fiber per 7 ounces, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.73 g
6.66%
Boiled and Drained Swiss Chard have 3.7307942 g of Protein per 7 ounces, which is 6.66% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Swiss Chard
Vitamin A607 μg
67.5%
RAE, retinol activity equivalents
Boiled and Drained Swiss Chard have 607.24629 μg of Vitamin A per 7 ounces, which is 67.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.067 mg
5.62%
Thiamine
Boiled and Drained Swiss Chard have 0.06747181 mg of Vitamin B1 per 7 ounces, which is 5.62% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg
13%
Riboflavin
Boiled and Drained Swiss Chard have 0.17066399 mg of Vitamin B2 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.71 mg
4.47%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Swiss Chard have 0.7144074 mg of Vitamin B3 per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.32 mg
6.47%
Pantothenic acid
Boiled and Drained Swiss Chard have 0.323467795 mg of Vitamin B5 per 7 ounces, which is 6.47% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg
13%
Pyridoxine
Boiled and Drained Swiss Chard have 0.168679525 mg of Vitamin B6 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B918 μg
4.47%
Folates and Folic Acid
Boiled and Drained Swiss Chard have 17.860185 μg of Vitamin B9 per 7 ounces, which is 4.47% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C35.7 mg
39.7%
Ascorbic acid
Boiled and Drained Swiss Chard have 35.72037 mg of Vitamin C per 7 ounces, which is 39.7% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.75 mg
25%
Tocopherols and Tocotrienols
Boiled and Drained Swiss Chard have 3.75063885 mg of Vitamin E per 7 ounces, which is 25% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K650 μg
541%
Phytomenadione or phylloquinone
Boiled and Drained Swiss Chard have 649.5153945 μg of Vitamin K per 7 ounces, which is 541% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Swiss Chard
Calcium115 mg
11.5%
Boiled and Drained Swiss Chard have 115.09897 mg of Calcium per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.32 mg
36%
Boiled and Drained Swiss Chard have 0.323467795 mg of Copper per 7 ounces, which is 36% 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
Iron4.5 mg
56%
Boiled and Drained Swiss Chard have 4.4848909 mg of Iron per 7 ounces, which is 56% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium171 mg
40.6%
Boiled and Drained Swiss Chard have 170.66399 mg of Magnesium per 7 ounces, which is 40.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.66 mg
29%
Boiled and Drained Swiss Chard have 0.66281131 mg of Manganese per 7 ounces, which is 29% 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
Phosphorus65.5 mg
9.36%
Boiled and Drained Swiss Chard have 65.487345 mg of Phosphorus per 7 ounces, which is 9.36% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1089 mg
32%
Boiled and Drained Swiss Chard have 1089.471285 mg of Potassium per 7 ounces, which is 32% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.8 μg
3.25%
Boiled and Drained Swiss Chard have 1.7860185 μg of Selenium per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium355 mg
23.7%
Boiled and Drained Swiss Chard have 355.219235 mg of Sodium per 7 ounces, which is 23.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.65 mg
5.95%
Boiled and Drained Swiss Chard have 0.65487345 mg of Zinc per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water184 g
4.97%
Boiled and Drained Swiss Chard have 183.86068225 g of Water per 7 ounces, which is 4.97% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Boiled and Drained Swiss Chard:
Minerals in 7 ounces of Boiled and Drained Swiss Chard:
Macronutrients in 7 ounces of Boiled and Drained Swiss Chard:



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