Raw Swiss Chard have 9.4736842105263 g of Protein per 100 calories, which is 17% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Raw Swiss Chard have 19.684210526316 g of Carbohydrate per 100 calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Raw Swiss Chard have 5.7894736842105 g of Sugars per 100 calories, which is 8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Raw Swiss Chard have 0.15789473684211 g of Saturated Fat per 100 calories, which is 0.49% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Raw Swiss Chard have 0.036842105263158 g of Omega 3 per 100 calories, which is 2.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Raw Swiss Chard have 0.33157894736842 g of Omega 6 per 100 calories, which is 1.95% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Raw Swiss Chard have 487.68421052632 g of Water per 100 calories, which is 13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Raw Swiss Chard have 1610.5263157895 μg of Vitamin A per 100 calories, which is 179% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Raw Swiss Chard have 0.21052631578947 mg of Thiamine per 100 calories, which is 17.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Raw Swiss Chard have 0.47368421052632 mg of Vitamin B2 per 100 calories, which is 36.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Raw Swiss Chard have 2.1052631578947 mg of Vitamin B3 per 100 calories, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Raw Swiss Chard have 0.52105263157895 mg of Vitamin B6 per 100 calories, which is 40% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Raw Swiss Chard have 157.89473684211 mg of Vitamin C per 100 calories, which is 175% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Raw Swiss Chard have 9.9473684210526 mg of Vitamin E per 100 calories, which is 66.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Raw Swiss Chard have 4368.4210526316 μg of Vitamin K per 100 calories, which is 3640% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Raw Swiss Chard have 73.684210526316 μg of Folate per 100 calories, which is 18.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Raw Swiss Chard have 268.42105263158 mg of Calcium per 100 calories, which is 27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Raw Swiss Chard have 0.94210526315789 mg of Copper per 100 calories, which is 105% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Raw Swiss Chard have 9.4736842105263 mg of Iron per 100 calories, which is 118% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Raw Swiss Chard have 426.31578947368 mg of Magnesium per 100 calories, which is 102% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Raw Swiss Chard have 1.9263157894737 mg of Manganese per 100 calories, which is 83.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Raw Swiss Chard have 242.10526315789 mg of Phosphorus per 100 calories, which is 34.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Raw Swiss Chard have 1994.7368421053 mg of Potassium per 100 calories, which is 58.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Raw Swiss Chard have 4.7368421052632 μg of Selenium per 100 calories, which is 8.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Raw Swiss Chard have 1121.0526315789 mg of Sodium per 100 calories, which is 74.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Raw Swiss Chard have 1.8947368421053 mg of Zinc per 100 calories, which is 17.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Vitamins in 100 calories of Raw Swiss Chard: 100 calories of 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 Thiamine, Vitamin B3 and Folate. It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Swiss Chard: 100 calories of Swiss Chard has outstanding amounts of Copper, Iron, Magnesium and Manganese. It is an excellent source of Calcium, Phosphorus, Potassium and Sodium. It also has a good amount of Selenium and Zinc.

Macronutrients in 100 calories of Raw Swiss Chard: 100 calories of Swiss Chard is an excellent source of Fiber. It has a good amount of Protein, Carbohydrate and Sugars. While 100 calories of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat.