Nutrients in 1 pound of Swiss Chard

Raw Swiss Chard (Beta vulgaris subsp. vulagaris).

Macros Ratio

Protein Fat Carbs

30%

62%

1 lb ▼

Macro Nutrients

Swiss Chard

Energy86 kcal

2.97%

Raw Swiss Chard have 86.18248 kcal of Energy per 1 pound, which is 2.97% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.91 g

0.94%

Raw Swiss Chard have 0.907184 g of Fat per 1 pound, which is 0.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.14 g

0.43%

Raw Swiss Chard have 0.1360776 g of Saturated Fat per 1 pound, which is 0.43% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.032 g

Raw Swiss Chard have 0.03175144 g of Omega 3 per 1 pound, which is 2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Raw Swiss Chard have 0.28576296 g of Omega 6 per 1 pound, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate17 g

13%

Raw Swiss Chard have 16.9643408 g of Carbohydrate per 1 pound, which is 13% 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]

Raw 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

≤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

No information available

Sucrose

No information available

Fiber7.26 g

19%

Raw Swiss Chard have 7.257472 g of Fiber per 1 pound, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.16 g

14.6%

Raw Swiss Chard have 8.164656 g of Protein per 1 pound, which is 14.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Swiss Chard

Vitamin A1388 μg

154%

RAE, retinol activity equivalents

Raw 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 B10.18 mg

15%

Thiamine

Raw Swiss Chard have 0.1814368 mg of Vitamin B1 per 1 pound, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.41 mg

31.4%

Riboflavin

Raw Swiss Chard have 0.4082328 mg of Vitamin B2 per 1 pound, which is 31.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg

11.3%

Niacin, nicotinic acid, niacinamide

Raw Swiss Chard have 1.814368 mg of Vitamin B3 per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.78 mg

15.6%

Pantothenic acid

Raw Swiss Chard have 0.78017824 mg of Vitamin B5 per 1 pound, which is 15.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.45 mg

34.5%

Pyridoxine

Raw Swiss Chard have 0.44905608 mg of Vitamin B6 per 1 pound, which is 34.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B963.5 μg

16%

Folates and Folic Acid

Raw Swiss Chard have 63.50288 μg of Vitamin B9 per 1 pound, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C136 mg

151%

Ascorbic acid

Raw Swiss Chard have 136.0776 mg of Vitamin C per 1 pound, which is 151% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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

Raw 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 K3765 μg

3137%

Phytomenadione or phylloquinone

Raw Swiss Chard have 3764.8136 μg of Vitamin K per 1 pound, which is 3137% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Swiss Chard

Calcium231 mg

23%

Raw Swiss Chard have 231.33192 mg of Calcium per 1 pound, which is 23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.81 mg

90%

Raw Swiss Chard have 0.81192968 mg of Copper per 1 pound, which is 90% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron8.16 mg

102%

Raw Swiss Chard have 8.164656 mg of Iron per 1 pound, which is 102% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium367 mg

87.5%

Raw Swiss Chard have 367.40952 mg of Magnesium per 1 pound, which is 87.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.66 mg

72%

Raw Swiss Chard have 1.66014672 mg of Manganese per 1 pound, which is 72% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus209 mg

30%

Raw Swiss Chard have 208.65232 mg of Phosphorus per 1 pound, which is 30% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1719 mg

50.6%

Raw Swiss Chard have 1719.11368 mg of Potassium per 1 pound, which is 50.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.1 μg

7.42%

Raw 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

Sodium966 mg

64.4%

Raw Swiss Chard have 966.15096 mg of Sodium per 1 pound, which is 64.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.63 mg

15%

Raw Swiss Chard have 1.6329312 mg of Zinc per 1 pound, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water420 g

11.4%

Raw Swiss Chard have 420.2983472 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 Raw Swiss Chard:

1 pound 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 Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Raw Swiss Chard:

1 pound of Swiss Chard has outstanding amounts of Copper, Iron and Magnesium.
It is an excellent source of Calcium, Manganese, Phosphorus, Potassium and Sodium.
It also has a good amount of Selenium and Zinc.

Macronutrients in 1 pound of Raw Swiss Chard:

1 pound of Swiss Chard has a good amount of Carbohydrate, Fiber and Protein.
It has some Sugars.
While 1 pound of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat.

Compare Raw Swiss Chard with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 pound of Swiss Chard

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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