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Nutrients in 100 calories of Boiled Swiss Chard

Boiled and Drained Swiss Chard.

Weight per 100 Calories

Boiled Swiss Chard
500g

Boiled and Drained Swiss Chard has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
30%
3%
67%
100 kcal ▼

Macro Nutrients

Boiled Swiss Chard
Energy100 kcal
3.45%
Boiled and Drained Swiss Chard have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.4 g
0.41%
Boiled and Drained Swiss Chard have 0.4 g of Fat per 100 calories, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.06 g
0.19%
Boiled and Drained Swiss Chard have 0.06 g of Saturated Fat per 100 calories, which is 0.19% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.015 g
0.94%
Boiled and Drained Swiss Chard have 0.015 g of Omega 3 per 100 calories, which is 0.94% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.13 g
0.74%
Boiled and Drained Swiss Chard have 0.125 g of Omega 6 per 100 calories, which is 0.74% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate20.7 g
16%
Boiled and Drained Swiss Chard have 20.65 g of Carbohydrate per 100 calories, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.5 g
7.6%
Boiled and Drained Swiss Chard have 5.5 g of Sugars per 100 calories, which is 7.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber10.5 g
27.6%
Boiled and Drained Swiss Chard have 10.5 g of Fiber per 100 calories, which is 27.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.4 g
16.8%
Boiled and Drained Swiss Chard have 9.4 g of Protein per 100 calories, which is 16.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Boiled Swiss Chard
Vitamin A1530 μg
170%
RAE, retinol activity equivalents
Boiled and Drained Swiss Chard have 1530 μg of Vitamin A per 100 calories, which is 170% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B10.17 mg
14%
Thiamine
Boiled and Drained Swiss Chard have 0.17 mg of Vitamin B1 per 100 calories, which is 14% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.43 mg
33%
Riboflavin
Boiled and Drained Swiss Chard have 0.43 mg of Vitamin B2 per 100 calories, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B31.8 mg
11.3%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Swiss Chard have 1.8 mg of Vitamin B3 per 100 calories, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.43 mg
32.7%
Pyridoxine
Boiled and Drained Swiss Chard have 0.425 mg of Vitamin B6 per 100 calories, which is 32.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B945 μg
11.3%
Folates and Folic Acid
Boiled and Drained Swiss Chard have 45 μg of Vitamin B9 per 100 calories, which is 11.3% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C90 mg
100%
Ascorbic acid
Boiled and Drained Swiss Chard have 90 mg of Vitamin C per 100 calories, which is 100% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E9.45 mg
63%
Tocopherols and Tocotrienols
Boiled and Drained Swiss Chard have 9.45 mg of Vitamin E per 100 calories, which is 63% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1637 μg
1364%
Phytomenadione or phylloquinone
Boiled and Drained Swiss Chard have 1636.5 μg of Vitamin K per 100 calories, which is 1364% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Swiss Chard
Calcium290 mg
29%
Boiled and Drained Swiss Chard have 290 mg of Calcium per 100 calories, which is 29% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.82 mg
91%
Boiled and Drained Swiss Chard have 0.815 mg of Copper per 100 calories, which is 91% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron11.3 mg
141%
Boiled and Drained Swiss Chard have 11.3 mg of Iron per 100 calories, which is 141% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium430 mg
102%
Boiled and Drained Swiss Chard have 430 mg of Magnesium per 100 calories, which is 102% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.67 mg
72.6%
Boiled and Drained Swiss Chard have 1.67 mg of Manganese per 100 calories, which is 72.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus165 mg
23.6%
Boiled and Drained Swiss Chard have 165 mg of Phosphorus per 100 calories, which is 23.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2745 mg
80.7%
Boiled and Drained Swiss Chard have 2745 mg of Potassium per 100 calories, which is 80.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.5 μg
8.2%
Boiled and Drained Swiss Chard have 4.5 μg of Selenium per 100 calories, which is 8.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium895 mg
59.7%
Boiled and Drained Swiss Chard have 895 mg of Sodium per 100 calories, which is 59.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.65 mg
15%
Boiled and Drained Swiss Chard have 1.65 mg of Zinc per 100 calories, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water463 g
12.5%
Boiled and Drained Swiss Chard have 463.25 g of Water per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Boiled and Drained Swiss Chard:
100 calories of Boiled Swiss Chard has outstanding amounts of Vitamin A, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B6 and Vitamin E. It also has a good amount of Vitamin B1, Vitamin B3 and Vitamin B9. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Boiled and Drained Swiss Chard:
100 calories of Boiled Swiss Chard has outstanding amounts of Copper, Iron, Magnesium and Potassium.
It is an excellent source of Calcium, Manganese, Phosphorus and Sodium. It also has a good amount of Selenium and Zinc.
Macronutrients in 100 calories of Boiled and Drained Swiss Chard:
100 calories of Boiled Swiss Chard is an excellent source of Fiber. It has a good amount of Carbohydrate, Sugars and Protein. While 100 calories of product has trace amounts of Omega 3 and Omega 6, it has no Fat and Saturated Fat.



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