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Nutrients in 100 grams of Boiled Swiss Chard

Boiled and Drained Swiss Chard.
boiledwholecooked

Macros Ratio

ProteinsFatsCarbs
30%
3%
67%
100 g ▼

Macro Nutrients

Boiled Swiss Chard
Energy20 kcal
0.69%
Boiled and Drained Swiss Chard have 20 kcal of Energy per 100 grams, which is 0.69% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.08 g
0.08%
Boiled and Drained Swiss Chard have 0.08 g of Fat per 100 grams, which is 0.08% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein1.88 g
3.36%
Boiled and Drained Swiss Chard have 1.88 g of Protein per 100 grams, which is 3.36% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate4.13 g
3.18%
Boiled and Drained Swiss Chard have 4.13 g of Carbohydrate per 100 grams, which is 3.18% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.1 g
1.5%
Boiled and Drained Swiss Chard have 1.1 g of Sugars per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber2.1 g
5.53%
Boiled and Drained Swiss Chard have 2.1 g of Fiber per 100 grams, which is 5.53% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Swiss Chard have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.01 g
0.03%
Boiled and Drained Swiss Chard have 0.01 g of Saturated Fat per 100 grams, which is 0.03% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Boiled and Drained Swiss Chard have 0 g of Omega 3 per 100 grams, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.03 g
0.18%
Boiled and Drained Swiss Chard have 0.03 g of Omega 6 per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water93 g
2.5%
Boiled and Drained Swiss Chard have 93 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Boiled Swiss Chard
Vitamin A306 μg
34%
Boiled and Drained Swiss Chard have 306 μg of Vitamin A per 100 grams, which is 34% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.03 mg
2.5%
Boiled and Drained Swiss Chard have 0.03 mg of Thiamine per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.09 mg
6.92%
Boiled and Drained Swiss Chard have 0.09 mg of Vitamin B2 per 100 grams, which is 6.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.36 mg
2.25%
Boiled and Drained Swiss Chard have 0.36 mg of Vitamin B3 per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.09 mg
6.92%
Boiled and Drained Swiss Chard have 0.09 mg of Vitamin B6 per 100 grams, which is 6.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Boiled and Drained Swiss Chard have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C18 mg
20%
Boiled and Drained Swiss Chard have 18 mg of Vitamin C per 100 grams, which is 20% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Boiled and Drained Swiss Chard have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E1.9 mg
12.7%
Boiled and Drained Swiss Chard have 1.9 mg of Vitamin E per 100 grams, which is 12.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K327 μg
273%
Boiled and Drained Swiss Chard have 327 μg of Vitamin K per 100 grams, which is 273% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate9 μg
2.25%
Boiled and Drained Swiss Chard have 9 μg of Folate per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Boiled Swiss Chard
Calcium58 mg
5.8%
Boiled and Drained Swiss Chard have 58 mg of Calcium per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
17.8%
Boiled and Drained Swiss Chard have 0.16 mg of Copper per 100 grams, which is 17.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron2.26 mg
28%
Boiled and Drained Swiss Chard have 2.26 mg of Iron per 100 grams, which is 28% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium86 mg
20%
Boiled and Drained Swiss Chard have 86 mg of Magnesium per 100 grams, which is 20% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.33 mg
14%
Boiled and Drained Swiss Chard have 0.33 mg of Manganese per 100 grams, which is 14% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus33 mg
4.7%
Boiled and Drained Swiss Chard have 33 mg of Phosphorus per 100 grams, which is 4.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium549 mg
16%
Boiled and Drained Swiss Chard have 549 mg of Potassium per 100 grams, which is 16% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.9 μg
1.64%
Boiled and Drained Swiss Chard have 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium179 mg
12%
Boiled and Drained Swiss Chard have 179 mg of Sodium per 100 grams, which is 12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.33 mg
3%
Boiled and Drained Swiss Chard have 0.33 mg of Zinc per 100 grams, which is 3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 grams of Boiled and Drained Swiss Chard:
100 grams of Boiled Swiss Chard has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A. It also has a good amount of Vitamin C and Vitamin E. This vegetable has some Thiamine, Vitamin B2 and Vitamin B6. While 100 grams of product has trace amounts of Vitamin B3 and Folate, it has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Boiled and Drained Swiss Chard:
100 grams of Boiled Swiss Chard is an excellent source of Iron and Magnesium. It has a good amount of Copper, Manganese, Potassium and Sodium. It also has some Calcium, Phosphorus and Zinc. The product has trace amounts of Selenium.
Macronutrients in 100 grams of Boiled and Drained Swiss Chard:
100 grams of Boiled Swiss Chard has some Protein, Carbohydrate and Fiber. While 100 grams of product has trace amounts of Sugars, it has no Fat, Saturated Fat, Omega 3 and Omega 6.



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