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Nutrients in 100 grams of Boiled Swiss Chard

Boiled and Drained Swiss Chard.

Macros Ratio

Protein Fat Carbs
30%
3%
67%
100 g ▼

Macro Nutrients

Boiled Swiss Chard
Energy20 kcal
0.69%
Boiled and Drained Swiss Chard have 20 kcal of Energy per 100 grams, which is 0.69% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.08 g
0.082%
Boiled and Drained Swiss Chard have 0.08 g of Fat per 100 grams, which is 0.082% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.012 g
0.038%
Boiled and Drained Swiss Chard have 0.012 g of Saturated Fat per 100 grams, which is 0.038% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.003 g
0.19%
Boiled and Drained Swiss Chard have 0.003 g of Omega 3 per 100 grams, which is 0.19% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.025 g
0.15%
Boiled and Drained Swiss Chard have 0.025 g of Omega 6 per 100 grams, which is 0.15% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate4.13 g
3.18%
Boiled and Drained Swiss Chard have 4.13 g of Carbohydrate per 100 grams, which is 3.18% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.1 g
1.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Swiss Chard have 1.1 g of Sugars per 100 grams, which is 1.5% 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
Fiber2.1 g
5.53%
Boiled and Drained Swiss Chard have 2.1 g of Fiber per 100 grams, which is 5.53% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.88 g
3.36%
Boiled and Drained Swiss Chard have 1.88 g of Protein per 100 grams, which is 3.36% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Swiss Chard
Vitamin A306 μg
34%
RAE, retinol activity equivalents
Boiled and Drained Swiss Chard have 306 μg of Vitamin A per 100 grams, which is 34% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.034 mg
2.83%
Thiamine
Boiled and Drained Swiss Chard have 0.034 mg of Vitamin B1 per 100 grams, which is 2.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.086 mg
6.6%
Riboflavin
Boiled and Drained Swiss Chard have 0.086 mg of Vitamin B2 per 100 grams, which is 6.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.36 mg
2.25%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Swiss Chard have 0.36 mg of Vitamin B3 per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.16 mg
3.26%
Pantothenic acid
Boiled and Drained Swiss Chard have 0.163 mg of Vitamin B5 per 100 grams, which is 3.26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.085 mg
6.54%
Pyridoxine
Boiled and Drained Swiss Chard have 0.085 mg of Vitamin B6 per 100 grams, which is 6.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B99 μg
2.25%
Folates and Folic Acid
Boiled and Drained Swiss Chard have 9 μg of Vitamin B9 per 100 grams, which is 2.25% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C18 mg
20%
Ascorbic acid
Boiled and Drained Swiss Chard have 18 mg of Vitamin C per 100 grams, which is 20% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.9 mg
12.6%
Tocopherols and Tocotrienols
Boiled and Drained Swiss Chard have 1.89 mg of Vitamin E per 100 grams, which is 12.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K327 μg
273%
Phytomenadione or phylloquinone
Boiled and Drained Swiss Chard have 327.3 μg of Vitamin K per 100 grams, which is 273% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Swiss Chard
Calcium58 mg
5.8%
Boiled and Drained Swiss Chard have 58 mg of Calcium per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
18%
Boiled and Drained Swiss Chard have 0.163 mg of Copper per 100 grams, which is 18% 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
Iron2.26 mg
28.3%
Boiled and Drained Swiss Chard have 2.26 mg of Iron per 100 grams, which is 28.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium86 mg
20.5%
Boiled and Drained Swiss Chard have 86 mg of Magnesium per 100 grams, which is 20.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.33 mg
14.5%
Boiled and Drained Swiss Chard have 0.334 mg of Manganese per 100 grams, which is 14.5% 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
Phosphorus33 mg
4.7%
Boiled and Drained Swiss Chard have 33 mg of Phosphorus per 100 grams, which is 4.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium549 mg
16%
Boiled and Drained Swiss Chard have 549 mg of Potassium per 100 grams, which is 16% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.9 μg
1.64%
Boiled and Drained Swiss Chard have 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium179 mg
12%
Boiled and Drained Swiss Chard have 179 mg of Sodium per 100 grams, which is 12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.33 mg
3%
Boiled and Drained Swiss Chard have 0.33 mg of Zinc per 100 grams, which is 3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water93 g
2.5%
Boiled and Drained Swiss Chard have 92.65 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Boiled and Drained Swiss Chard:
Minerals in 100 grams of Boiled and Drained Swiss Chard:
Macronutrients in 100 grams of Boiled and Drained Swiss Chard:



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