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
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
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
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
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
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
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
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
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
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 Buy premium vegan protein powder
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 Buy Preformed Vegan Vitamin A
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 Buy Vegan Vitamin B1
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 Buy Vegan Vitamin B2
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 Buy Nutritional Yeast naturally rich in vitamin B3
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 Buy Nutritional Yeast naturally rich in vitamin B5
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
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
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 Buy Vegan Vitamin B12
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
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 Buy Vegan Vitamin D
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
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
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
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
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
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
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
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
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
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
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
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
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:
7 ounces of Boiled Swiss Chard has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B2 and Vitamin B6.
This vegetable has some Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.
Minerals in 7 ounces of Boiled and Drained Swiss Chard:
7 ounces of Boiled Swiss Chard is an excellent source of Copper, Iron, Magnesium, Manganese, Potassium and Sodium.
It has a good amount of Calcium and Phosphorus.
It also has some Selenium and Zinc.
Macronutrients in 7 ounces of Boiled and Drained Swiss Chard:
7 ounces of Boiled Swiss Chard has a good amount of Fiber.
It has some Carbohydrate, Sugars and Protein.
It has no Fat, Saturated Fat, Omega 3 and Omega 6.