Nutrients in 100 calories of Boiled Swiss Chard with Salt

Boiled and Drained Swiss Chard with Salt.

Weight per 100 Calories

Boiled Swiss Chard with Salt

500g

Boiled and Drained Swiss Chard with Salt has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

30%

67%

100 kcal ▼

Macro Nutrients

Boiled Swiss Chard with Salt

Energy100 kcal

3.45%

Boiled and Drained Swiss Chard with Salt have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Boiled and Drained Swiss Chard with Salt have 0.4 g of Fat per 100 calories, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Boiled and Drained Swiss Chard with Salt have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate20.7 g

16%

Boiled and Drained Swiss Chard with Salt have 20.65 g of Carbohydrate per 100 calories, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.5 g

7.6%

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

Boiled and Drained Swiss Chard with Salt have 5.5 g of Sugars per 100 calories, which is 7.6% 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

Fiber10.5 g

27.6%

Boiled and Drained Swiss Chard with Salt have 10.5 g of Fiber per 100 calories, which is 27.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.4 g

16.8%

Boiled and Drained Swiss Chard with Salt have 9.4 g of Protein per 100 calories, which is 16.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Swiss Chard with Salt

Vitamin A1530 μg

170%

RAE, retinol activity equivalents

Boiled and Drained Swiss Chard with Salt have 1530 μg of Vitamin A per 100 calories, which is 170% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg

14%

Thiamine

Boiled and Drained Swiss Chard with Salt have 0.17 mg of Vitamin B1 per 100 calories, which is 14% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.43 mg

33%

Riboflavin

Boiled and Drained Swiss Chard with Salt have 0.43 mg of Vitamin B2 per 100 calories, which is 33% 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

Boiled and Drained Swiss Chard with Salt have 1.8 mg of Vitamin B3 per 100 calories, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.82 mg

16.3%

Pantothenic acid

Boiled and Drained Swiss Chard with Salt have 0.815 mg of Vitamin B5 per 100 calories, which is 16.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg

32.7%

Pyridoxine

Boiled and Drained Swiss Chard with Salt have 0.425 mg of Vitamin B6 per 100 calories, which is 32.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B945 μg

11.3%

Folates and Folic Acid

Boiled and Drained Swiss Chard with Salt have 45 μg of Vitamin B9 per 100 calories, which is 11.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Swiss Chard with Salt have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C90 mg

100%

Ascorbic acid

Boiled and Drained Swiss Chard with Salt have 90 mg of Vitamin C per 100 calories, which is 100% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Swiss Chard with Salt have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E9.45 mg

63%

Tocopherols and Tocotrienols

Boiled and Drained Swiss Chard with Salt have 9.45 mg of Vitamin E per 100 calories, which is 63% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1637 μg

1364%

Phytomenadione or phylloquinone

Boiled and Drained Swiss Chard with Salt have 1636.5 μg of Vitamin K per 100 calories, which is 1364% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Swiss Chard with Salt

Calcium290 mg

29%

Boiled and Drained Swiss Chard with Salt have 290 mg of Calcium per 100 calories, which is 29% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.82 mg

91%

Boiled and Drained Swiss Chard with Salt have 0.815 mg of Copper per 100 calories, which is 91% 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

Iron11.3 mg

141%

Boiled and Drained Swiss Chard with Salt have 11.3 mg of Iron per 100 calories, which is 141% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium430 mg

102%

Boiled and Drained Swiss Chard with Salt have 430 mg of Magnesium per 100 calories, which is 102% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.67 mg

72.6%

Boiled and Drained Swiss Chard with Salt have 1.67 mg of Manganese per 100 calories, which is 72.6% 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

Phosphorus165 mg

23.6%

Boiled and Drained Swiss Chard with Salt have 165 mg of Phosphorus per 100 calories, which is 23.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2745 mg

80.7%

Boiled and Drained Swiss Chard with Salt have 2745 mg of Potassium per 100 calories, which is 80.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.5 μg

8.2%

Boiled and Drained Swiss Chard with Salt have 4.5 μg of Selenium per 100 calories, which is 8.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2075 mg

138%

Boiled and Drained Swiss Chard with Salt have 2075 mg of Sodium per 100 calories, which is 138% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.65 mg

15%

Boiled and Drained Swiss Chard with Salt have 1.65 mg of Zinc per 100 calories, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water463 g

12.5%

Boiled and Drained Swiss Chard with Salt have 463.25 g of Water per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled and Drained Swiss Chard with Salt:

100 calories of Boiled Swiss Chard with Salt 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 100 calories of Boiled and Drained Swiss Chard with Salt:

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

Macronutrients in 100 calories of Boiled and Drained Swiss Chard with Salt:

100 calories of Boiled Swiss Chard with Salt is an excellent source of Fiber.
It has a good amount of Carbohydrate, Sugars and Protein.
It has no Fat.

Compare Boiled and Drained Swiss Chard with Salt with:

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

Food Info

Nutrients in 100 calories of Boiled Swiss Chard with Salt

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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