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Nutrients in 100 grams ofSwiss Chard

Raw Swiss Chard (Beta vulgaris subsp. vulagaris).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
38%
9%
53%

Vitamins

100gRDA for Men 19-30 years
Swiss Chard
Vitamin A306 μg
34%
Raw 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 19-30 years
Thiamine0.04 mg
3.33%
Raw Swiss Chard have 0.04 mg of Thiamine per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.09 mg
6.92%
Raw Swiss Chard have 0.09 mg of Vitamin B2 per 100 grams, which is 6.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.4 mg
2.5%
Raw Swiss Chard have 0.4 mg of Vitamin B3 per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.1 mg
7.6%
Raw Swiss Chard have 0.099 mg of Vitamin B6 per 100 grams, which is 7.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw 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 19-30 years
Vitamin C30 mg
33%
Raw Swiss Chard have 30 mg of Vitamin C per 100 grams, which is 33% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw 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 19-30 years
Vitamin E1.9 mg
12.6%
Raw 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 19-30 years
Vitamin K830 μg
692%
Raw Swiss Chard have 830 μg of Vitamin K per 100 grams, which is 692% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate14 μg
3.5%
Raw Swiss Chard have 14 μg of Folate per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Swiss Chard
Calcium51 mg
5.1%
Raw Swiss Chard have 51 mg of Calcium per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.18 mg
20%
Raw Swiss Chard have 0.179 mg of Copper per 100 grams, which is 20% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron1.8 mg
22.5%
Raw Swiss Chard have 1.8 mg of Iron per 100 grams, which is 22.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium81 mg
20%
Raw Swiss Chard have 81 mg of Magnesium per 100 grams, which is 20% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.37 mg
16%
Raw Swiss Chard have 0.366 mg of Manganese per 100 grams, which is 16% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus46 mg
6.57%
Raw Swiss Chard have 46 mg of Phosphorus per 100 grams, which is 6.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium379 mg
8.06%
Raw Swiss Chard have 379 mg of Potassium per 100 grams, which is 8.06% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.9 μg
1.64%
Raw 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 19-30 years
Sodium213 mg
14%
Raw Swiss Chard have 213 mg of Sodium per 100 grams, which is 14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.36 mg
3.27%
Raw Swiss Chard have 0.36 mg of Zinc per 100 grams, which is 3.27% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Swiss Chard:
100 grams of Swiss Chard has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A and Vitamin C. It also has a good amount of Vitamin B6 and Vitamin E. This vegetable has some Thiamine, Vitamin B2, Vitamin B3 and Folate. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Swiss Chard:
100 grams of Swiss Chard is an excellent source of Iron and Magnesium. It has a good amount of Copper, Manganese, Potassium and Sodium. It also has some Calcium, Phosphorus and Zinc. The product has trace amounts of Selenium.

Macro Nutrients

100gRDA for Men 19-30 years
Swiss Chard
Fat0.2 g
0.21%
Raw Swiss Chard have 0.2 g of Fat per 100 grams, which is 0.21% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein1.8 g
3.2%
Raw Swiss Chard have 1.8 g of Protein per 100 grams, which is 3.2% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate3.74 g
2.88%
Raw Swiss Chard have 3.74 g of Carbohydrate per 100 grams, which is 2.88% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy19 kcal
0.66%
Raw Swiss Chard have 19 kcal of Energy per 100 grams, which is 0.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars1.1 g
1.5%
Raw 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 19-30 years
Fiber1.6 g
4.2%
Raw Swiss Chard have 1.6 g of Fiber per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Swiss Chard have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.03 g
0.09%
Raw Swiss Chard have 0.03 g of Saturated Fat per 100 grams, which is 0.09% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.01 g
0.44%
Raw Swiss Chard have 0.007 g of Omega 3 per 100 grams, which is 0.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.06 g
0.37%
Raw Swiss Chard have 0.063 g of Omega 6 per 100 grams, which is 0.37% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water93 g
2.5%
Raw Swiss Chard have 92.66 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Swiss Chard:
100 grams of Swiss Chard has some Protein, Carbohydrate and Fiber. While 100 grams of product has trace amounts of Sugars, it has no Fat, Saturated Fat, Omega 3 and Omega 6.