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Nutrients in 100 calories of Swiss Chard

Raw Swiss Chard (Beta vulgaris subsp. vulagaris).

Weight per 100 Calories

Swiss Chard
526g

Raw Swiss Chard has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
30%
8%
62%
100 kcal ▼

Macro Nutrients

Swiss Chard
Energy100 kcal
3.45%
Raw 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
Fat1.05 g
1.1%
Raw Swiss Chard have 1.0526315789474 g of Fat per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein9.47 g
17%
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
Carbohydrate19.7 g
15%
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
Sugars5.8 g
8%
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
Fiber8.42 g
22%
Raw Swiss Chard have 8.4210526315789 g of Fiber per 100 calories, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Saturated Fat0.16 g
0.49%
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
Omega 30.037 g
2.3%
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
Omega 60.33 g
1.95%
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
Water488 g
13%
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

Vitamins

Swiss Chard
Vitamin A1611 μg
179%
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
Thiamine0.21 mg
17.5%
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
Vitamin B20.47 mg
36.4%
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
Vitamin B32.1 mg
13%
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
Vitamin B60.52 mg
40%
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
Vitamin B120 μg
0%
Raw 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 C158 mg
175%
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
Vitamin D0 IU
0%
Raw 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 E9.95 mg
66.3%
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
Vitamin K4368 μg
3640%
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
Folate73.7 μg
18.4%
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

Minerals

Swiss Chard
Calcium268 mg
27%
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
Copper0.94 mg
105%
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
Iron9.47 mg
118%
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
Magnesium426 mg
102%
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
Manganese1.93 mg
83.8%
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
Phosphorus242 mg
34.6%
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
Potassium1995 mg
58.7%
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
Selenium4.74 μg
8.6%
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
Sodium1121 mg
74.7%
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
Zinc1.9 mg
17.2%
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.



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