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Nutrients in 1 pound of Boiled Swiss Chard

Boiled and Drained Swiss Chard.

Macros Ratio

Protein Fat Carbs
30%
3%
67%
1 lb ▼

Macro Nutrients

Boiled Swiss Chard
Energy91 kcal
3.13%
Boiled and Drained Swiss Chard have 90.7184 kcal of Energy per 1 pound, which is 3.13% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.36 g
0.37%
Boiled and Drained Swiss Chard have 0.3628736 g of Fat per 1 pound, which is 0.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.054 g
0.17%
Boiled and Drained Swiss Chard have 0.05443104 g of Saturated Fat per 1 pound, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.014 g
0.85%
Boiled and Drained Swiss Chard have 0.01360776 g of Omega 3 per 1 pound, which is 0.85% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.11 g
0.67%
Boiled and Drained Swiss Chard have 0.113398 g of Omega 6 per 1 pound, which is 0.67% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate18.7 g
14.4%
Boiled and Drained Swiss Chard have 18.7333496 g of Carbohydrate per 1 pound, which is 14.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5 g
6.9%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Swiss Chard have 4.989512 g of Sugars per 1 pound, which is 6.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber9.53 g
25%
Boiled and Drained Swiss Chard have 9.525432 g of Fiber per 1 pound, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein8.53 g
15.2%
Boiled and Drained Swiss Chard have 8.5275296 g of Protein per 1 pound, which is 15.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Swiss Chard
Vitamin A1388 μg
154%
RAE, retinol activity equivalents
Boiled and Drained Swiss Chard have 1387.99152 μg of Vitamin A per 1 pound, which is 154% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.15 mg
13%
Thiamine
Boiled and Drained Swiss Chard have 0.15422128 mg of Vitamin B1 per 1 pound, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg
30%
Riboflavin
Boiled and Drained Swiss Chard have 0.39008912 mg of Vitamin B2 per 1 pound, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.63 mg
10.2%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Swiss Chard have 1.6329312 mg of Vitamin B3 per 1 pound, which is 10.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.74 mg
14.8%
Pantothenic acid
Boiled and Drained Swiss Chard have 0.73935496 mg of Vitamin B5 per 1 pound, which is 14.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg
29.7%
Pyridoxine
Boiled and Drained Swiss Chard have 0.3855532 mg of Vitamin B6 per 1 pound, which is 29.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B941 μg
10.2%
Folates and Folic Acid
Boiled and Drained Swiss Chard have 40.82328 μg of Vitamin B9 per 1 pound, which is 10.2% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C81.6 mg
91%
Ascorbic acid
Boiled and Drained Swiss Chard have 81.64656 mg of Vitamin C per 1 pound, which is 91% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.57 mg
57%
Tocopherols and Tocotrienols
Boiled and Drained Swiss Chard have 8.5728888 mg of Vitamin E per 1 pound, which is 57% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1485 μg
1237%
Phytomenadione or phylloquinone
Boiled and Drained Swiss Chard have 1484.606616 μg of Vitamin K per 1 pound, which is 1237% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Swiss Chard
Calcium263 mg
26.3%
Boiled and Drained Swiss Chard have 263.08336 mg of Calcium per 1 pound, which is 26.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.74 mg
82%
Boiled and Drained Swiss Chard have 0.73935496 mg of Copper per 1 pound, which is 82% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron10.3 mg
128%
Boiled and Drained Swiss Chard have 10.2511792 mg of Iron per 1 pound, which is 128% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium390 mg
93%
Boiled and Drained Swiss Chard have 390.08912 mg of Magnesium per 1 pound, which is 93% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.5 mg
66%
Boiled and Drained Swiss Chard have 1.51499728 mg of Manganese per 1 pound, which is 66% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus150 mg
21.4%
Boiled and Drained Swiss Chard have 149.68536 mg of Phosphorus per 1 pound, which is 21.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2490 mg
73.2%
Boiled and Drained Swiss Chard have 2490.22008 mg of Potassium per 1 pound, which is 73.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.1 μg
7.42%
Boiled and Drained Swiss Chard have 4.082328 μg of Selenium per 1 pound, which is 7.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium812 mg
54%
Boiled and Drained Swiss Chard have 811.92968 mg of Sodium per 1 pound, which is 54% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.5 mg
13.6%
Boiled and Drained Swiss Chard have 1.4968536 mg of Zinc per 1 pound, which is 13.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water420 g
11.4%
Boiled and Drained Swiss Chard have 420.252988 g of Water per 1 pound, which is 11.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Boiled and Drained Swiss Chard:
Minerals in 1 pound of Boiled and Drained Swiss Chard:
Macronutrients in 1 pound of Boiled and Drained Swiss Chard:



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