Nutrients in 7 ounces of Swiss Chard

Raw Swiss Chard (Beta vulgaris subsp. vulagaris).

Macros Ratio

Protein Fat Carbs

30%

62%

7 oz ▼

Macro Nutrients

Swiss Chard

Energy37.7 kcal

1.3%

Raw Swiss Chard have 37.704835 kcal of Energy per 7 ounces, which is 1.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Raw Swiss Chard have 0.396893 g of Fat per 7 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.06 g

0.19%

Raw Swiss Chard have 0.05953395 g of Saturated Fat per 7 ounces, which is 0.19% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.014 g

0.87%

Raw Swiss Chard have 0.013891255 g of Omega 3 per 7 ounces, which is 0.87% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.74%

Raw Swiss Chard have 0.125021295 g of Omega 6 per 7 ounces, which is 0.74% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate7.42 g

5.7%

Raw Swiss Chard have 7.4218991 g of Carbohydrate per 7 ounces, which is 5.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.2 g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw 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

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

Fiber3.18 g

8.36%

Raw Swiss Chard have 3.175144 g of Fiber per 7 ounces, which is 8.36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.57 g

6.38%

Raw Swiss Chard have 3.572037 g of Protein per 7 ounces, which is 6.38% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Swiss Chard

Vitamin A607 μg

67.5%

RAE, retinol activity equivalents

Raw 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
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Vitamin B10.079 mg

6.6%

Thiamine

Raw Swiss Chard have 0.0793786 mg of Vitamin B1 per 7 ounces, which is 6.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

13.7%

Riboflavin

Raw Swiss Chard have 0.17860185 mg of Vitamin B2 per 7 ounces, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.79 mg

4.96%

Niacin, nicotinic acid, niacinamide

Raw Swiss Chard have 0.793786 mg of Vitamin B3 per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.34 mg

6.83%

Pantothenic acid

Raw Swiss Chard have 0.34132798 mg of Vitamin B5 per 7 ounces, which is 6.83% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15%

Pyridoxine

Raw Swiss Chard have 0.196462035 mg of Vitamin B6 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927.8 μg

6.95%

Folates and Folic Acid

Raw Swiss Chard have 27.78251 μg of Vitamin B9 per 7 ounces, which is 6.95% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C59.5 mg

66%

Ascorbic acid

Raw Swiss Chard have 59.53395 mg of Vitamin C per 7 ounces, which is 66% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.75 mg

25%

Tocopherols and Tocotrienols

Raw 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

Vitamin K1647 μg

1373%

Phytomenadione or phylloquinone

Raw Swiss Chard have 1647.10595 μg of Vitamin K per 7 ounces, which is 1373% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Swiss Chard

Calcium101 mg

10%

Raw Swiss Chard have 101.207715 mg of Calcium per 7 ounces, which is 10% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.36 mg

39.5%

Raw Swiss Chard have 0.355219235 mg of Copper per 7 ounces, which is 39.5% 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

Iron3.57 mg

44.7%

Raw Swiss Chard have 3.572037 mg of Iron per 7 ounces, which is 44.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium161 mg

38.3%

Raw Swiss Chard have 160.741665 mg of Magnesium per 7 ounces, which is 38.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.73 mg

31.6%

Raw Swiss Chard have 0.72631419 mg of Manganese per 7 ounces, which is 31.6% 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

Phosphorus91 mg

13%

Raw Swiss Chard have 91.28539 mg of Phosphorus per 7 ounces, which is 13% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium752 mg

22%

Raw Swiss Chard have 752.112235 mg of Potassium per 7 ounces, which is 22% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.8 μg

3.25%

Raw 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

Sodium423 mg

28%

Raw Swiss Chard have 422.691045 mg of Sodium per 7 ounces, which is 28% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.71 mg

6.5%

Raw Swiss Chard have 0.7144074 mg of Zinc per 7 ounces, which is 6.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water184 g

4.97%

Raw Swiss Chard have 183.8805269 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 Raw Swiss Chard:

7 ounces of 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 Raw Swiss Chard:

7 ounces of 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 Raw Swiss Chard:

7 ounces of Swiss Chard has a good amount of Fiber.
It has some Carbohydrate, Sugars and Protein.
While 7 ounces of product has trace amounts of Omega 3 and Omega 6, it has no Fat and Saturated Fat.

Compare Raw Swiss Chard with:

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

Food Info

Nutrients in 7 ounces of Swiss Chard

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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